6% Body Fat is Ideal For Men (HARSH TRUTH!)

[@athleanx]

*THE GIVEAWAY IS BACK* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/6-percent-body-fat If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@billmccabe9519]

Great Information as Alway's!

[@acephas3]

Jeff, I need your help!!! Send an email, or read mine!!!

[@garysmith8187]

Bodyfat % is what each individuals happy with

[@DBSuperPolishCuririn]

Click baits are simply showing that there is no knowledge behind,just because u can talk nicely for years to idiots and they think that u know something,I do look,feel and can fuck you up in any kind of fitness rivalry and my knowledge is based on 70s and 80s book that I have from grandparents as they were studying and found them in garage,I usedt to thought that u know something but most the shit I tried implement from your channel and I only started to have more and more injuries🤫🤫🤫😂😂😂idiot

[@anthonycollari2134]

Didn’t win this time :(

[@me0101001000]

I'm an MMA fighter, and I absolutely hate getting shredded before a fight. I can't focus, I'm hungry, I'm groggy, I just hate my life at that level of leanness. When I fought at sub 10%, I got absolutely destroyed. I am never cutting below 10% ever again.

[@Anfield_the_place_to_be]

Cool, wich organisation do you compete in? 🙂

[@JFinns]

Yea as someone who played D1 soccer and many years of personal fitness while having a career etc I've found 10% body fat is ideal for men. 6% is nice but too low to be maintainable.

[@DaLordIsBack1]

Just take more drugs

[@skex5208]

@@JFinns yeah only very few people with exceptionally good genetics will be able to maintain 6% body fat over a longer time. Imo like 10%-12% body fat is a good goal to aim for

[@Michael194]

Were you on keto? Cause thats a game changer to me. I'm at 7% and feel great

[@trbeyond]

At 6% I went from elite level college swimmer to being in a treatment center for disordered eating. At 12-15% I competed as a professional triathlete for 4 years in my late 30s, with kids and a full time job. Focus on the process and the rest will work itself out the way it's supposed to.

[@ironsoul80]

Yeah, 10-12% is ideal 15% is not really bad but 6% is ideal better dress warm 😉 this is an absurd not healthy at all.

[@shahinghasemkhani8651]

i think 6 percent is too low

[@theMightywooosh]

6% is for KZbinrs trying to sell programs And notice they never gain any more muscle...but they look good on camera

[@jonathanferrari425]

Usually for sports and disciplines in which you need to be explosive 10-12% is what coaches usually recommend, im a javelin thrower and i receive coaching by the record holder in my country, and he told me that with a low fat % i would be more prone to injury and less explosive

[@paulcox2447]

@@jonathanferrari425 fact's. The idea that shredded is more athletic is just ridiculous. It totally depends on the sport and even then, very few sports are you better at 6% than 12%.. Other than sports where they have to weigh you in. "Lean" over shredded.

[@sugarbabyangel479]

When asking "What is your goal" the goals considered were "Aesthetics, Athletics, and Strength." My brain went straight to, "What is the ideal body fat percentage for optimal health, longevity and disease prevention?"

[@jaymzOG]

Which goes back to what he was talking about with set points. There isn't going to be an ideal percentage for everyone. More so there would be a range, and there's no magic spell that can be cast to tell you what your specific percent is based on your genetic makeup. It's gonna change with gender, age, height, hormone levels, etc.

[@jambojack]

My view based on current research 20s and 30s - eat to build muscle and strength. Clean eating, but edge on the side of more rather than less, especially protein 40s - start getting used to reducing calories slightly (comfortable being hungry) less important to build new muscle, but important to maintain existing muscle 50s and 60s - start calorie restriction, even if it means slight loss of muscle. Have long periods (20 hours or more) with minimal protein, to inhibit mTOR Let body fat be an outcome of this behaviour rather than a goal

[@treali]

You know the answer, but can't handle the truth. for longevity it's all about being as tiny as possible. Low body fat as a side-effect of eating as little as possible and have just enough muscles so that you don't fall and die.

[@firstlast-wg2on]

@@treali that’s not proven yet, I know why it’s generally believed, but it’s not proven. While caloric restriction definitely seems to improve lifespan, more importantly that applies to animals we’ve studied. Time and time again that has been hypothesised and found not true in humans. Furthermore, the most reliable form of recognising lifespan isn’t necessarily tied to caloric restriction but simply a well-balanced, whole-food diet (stop buying into eating low carb and start eating healthy carbs for example), and be physically active, while also keeping your brain healthy too.

[@ed-te1fp]

@@jambojack Your theoretical advice is rather dangerous to older people. Who cares about mTOR if you're old and frail and need assistance to help you move around? But it's a free world: when you're 60, you reduce your protein, lose muscle mass even quicker and see what happens. I'll do the opposite and enjoy my ribeye steaks and protect my muscle mass and strength as much as possible. I bet I have a better quality of life in my old(er) age.

[@Moose92411]

I settled at around 13-15% after finding myself constantly hungry and cranky at 11-12%, and I’m really happy with my physique and athletic performance.

[@Blinkers2007GameDev]

Huh. Most people are able to stay at 10 percent. I guess it'sd genetics though

[@Moose92411]

@@Blinkers2007GameDev I toss myself for a long time I should be able to do that. Maybe I was, and my estimation was wrong? I don't know. But I'm happy now.

[@willsgaming1481]

idk why anyone would want to be 6% body fat, if your natural at 6% bodyfat almost everyone will feel like crap and be starving and have no energy, thats no way to live, being super lean isnt everything, 13% to 15% is a great range

[@Moose92411]

@@willsgaming1481 it took me a while to get there mentally. I fell into that trap of allowing myself to value my physique to that degree, though at no point could I elucidate why.

[@BarnesGannon]

@@Blinkers2007GameDev Are you smoking crack? 99% of people are higher than 10% body fat

[@jjohnsonnccc]

The last few years I’ve taken my gym and dieting goals very seriously. I tried to reach a 10% body fat, and the lowest I got to was 11.2 (according to the machine I was using, I know a number of factors can change that). Tbh, I don’t see the point. If I was an influencer or getting paid or sponsored to build my lifestyle around it, I’d keep going. But I do it for myself, and it’s exhausting maintaining an unnecessarily low bodyfat for no real practical purpose. Nowadays I am anywhere between 12-15%, which is a maintainable level that I’m happy and comfortable at. I can still have some leeway on my diet, look good and have solid muscle definition even without a pump, and having a little higher bodyfat helps fill you out your clothes which is how everyone except my wife see me anyway. When you’re sub 10% like Jeff and all these influencers, you might look great in pictures and videos but in person you’re actually quite tiny and don’t even look like you lift. Respect to people who do maintain a sub 10% BF, but the juice just isn’t worth the squeeze in my life.

[@Naoquerose]

I never was able to get so low bf, but I totally agree with you. My goal will be around 15% BF, I'm working for that😁

[@belivuk2526]

@@Naoquerose same. I want to get to like 12-15% if I can. Sub 10 doesn't even look good on the eye to me personally, neither irl not in pics. Plus, I like being a tad larger and broader, looks better in clothes. Not everyone thinks it's an ideal look, specially since I'm not quite tall but that's gonna be my end goal I feel.

[@chriskanizsai672]

I've been 6.4 percent and you're right where I did look thin in a lot of scenarios. But when I was in the gym, with a solid pump, I definitely looked like I lifted. More so than 99 percent of anyone that was in there.

[@EliHank]

I try to maintain sub 8% BF almost exclusively to get as vascular and striated as possible. Veins are an unhealthy obsession of mine...if I don't see them popping everywhere, I get depressed. Couldn't care less about my strength as I'm not a powerlifter or my decreased libido since I'm never getting a girl anyway 💀

[@ReverZe83]

@elik.464 Hey that's awesome dude, I definitely feel ya on the little changes in your body having an affect on your mindset but you definitely should not be getting depressed about it my man. Maybe have a chat to someone coz that's not healthy, I used to be the same but with age I've realised it doesn't matter, just another milestone to overcome 💪💪 keep striving dude 🔥

[@channel-nv9xc]

It took me about two years to get from 22% body fat to 9.5% body fat. 9.5 feels like the "right" level for me in terms of having max athleticism. I feel stronger and faster at that level. But most importantly, it feels sustainable. I eat reasonably during the week (I don't count calories) and I eat whatever I want on weekends. It hasn't been as difficult as I thought, it just requires an intuitive ability to make sure I'm not overdoing the meals.

[@roising.3221]

That's still very low...

[@channel-nv9xc]

@@roising.3221 It is. I'm guessing I'll probably bounce around between 9-10% for the next several years if I maintain right.

[@channel-nv9xc]

@@StefanosMarinos oh I absolutely am. It's not specifically because I'm a lower body fat percentage. It's because I work out like a demon and my body fat percentage dropped as a result of increased metabolism and muscle mass. My lean muscle mass is higher at 160 pounds then it was when I was 180 pounds. So yes, I'm objectively stronger now. It's not even a question. Fat does nothing for your strength.

[@Scoot12321]

​​​@@StefanosMarinosRight... because you guys know each other and lift together? 😅 Some people can't be at 22 percent and feel energetic and healthy enough to safely perform like a powerlifter. At the same time others will have more strength and success at that level. It depends on the person's genetics first, as well as their discipline.

[@Scoot12321]

@@StefanosMarinos 😂 I like your energy bud.

[@fich1111]

To get to 6% without drugs and without losing muscle is insanely difficult for 99% of the general population.

[@IbnWobbler]

That’s still a lot of people , 10,000 per million people

[@mrunknown164]

It’s more mentally tough

[@ZeusEBoy]

As long as you're eating properly and meeting your macros, i can recommend trying a digestive enzyme complex. Don't overuse, take regularly, or take if youre not planning on eating correctly. But if you do those things and try its great for aiding proper digestion and helps cut a little. Don't try to take it thinking it will do the work itself however

[@farmdve]

@@ZeusEBoy What is this enzyme?

[@brucejensen3081]

@@ZeusEBoy just eat pinneapple

[@estellalewis1219]

Key words, YOUR health, YOUR set point, what is right for YOU, I know that when I was in my 40’s to early 50’s I was much leaner and felt much better, have no idea what my body fat percentage might have been, I just know I felt better and fit better in clothes, now in my early 60’s (life happens) I’m in re-set mode and working back to feeling better and better health, it’s taking time, but the results are happening, Jeff thank you and kudos to Jessie, always a wealth of knowledge and encouragement on you channel 💪🏾

[@picotconaboy]

God damn. Jesse, that's a sick deadlift my man. Big respect.

[@AkhilStark267]

I'm amazed

[@Pacuta_]

And he made it look so damn easy too. Jesse's a don.

[@brokenlegz]

The girl in the background looked impressed too. I’m impressed! And the squat!

[@DesmondKarani]

I'd like to know how much he benches though.

[@antonavila4723]

FYI - The "Rugby" is actually Australian Rules Football. The point is well taken though, you find some of those guys running around with very little body fat. In Ben Cousin's case (the guy pictured), there was a lot of Meth and Coke going on too, but the point stands...

[@XLS897]

😂😂😂

[@katric1]

So well said, I managed to get to 6% for 5 months and my body was not happy, looked a little better than 10% but everything was not happy. So went back to my norm 10 and everything went back to normal. So you are absolutely right.

[@danieltsmoke]

At 6'1" I was 350lb, and not the beefy kind. My setpoint is high, I'll never have abs while feeling healthy. Over 10 years I've been able to get down to 185lb while adding significant muscle, and I'm extremely happy for that. I don't care that I'll never have abs, I want to feel and look healthy. Achievement unlocked 😁

[@ShermanKyle]

Great progress brother. Stick with the iron game and you’ll surprise yourself - if you want abs you can have them without getting stupid lean.

[@bigt2731]

Sounds like some coping bro, everyone wants Abs if you can attain them

[@greanbeen2816]

Do you train abs for hypertrophy? makes a big difference. But I digress, you’ve made inspiring progress regardless.

[@DavidUtau]

@@bigt2731 cringe

[@kathysharp7551]

Nice work man! This community is focused more on appearance than health. So, don't take their comments to heart. Health before appearance is solid prioritizing.

[@jaybman2700]

Great video, Jeff and Jesse, I’m 53 and I just keep eating right and doing your workouts and I’m seeing great results, keep up the good work

[@ItBe_Kanti]

Hell yeah 💪🏾

[@bm0v483]

Did you finish the video before commenting?

[@phoodpharmer]

@@bm0v483notification squad gets to see the video earlier 😉

[@jaybman2700]

@@bm0v483 yeah why are we taking a quiz? Did I not answer the way you liked? I don’t get it.

[@drno62]

@@jaybman2700 Because he's talking nonsense in that video. 6% body fat is sustainable? No, it really isn't

[@convertino5oh987]

Good conversation, not typically the length or type of video I normally watch, but I found it engaging. Two biggest & most powerful key statements (IMO): - "If it was easy everybody would do it." 100% cannot argue that fact. - I'm paraphrasing here: Genetics...not everybody has the same foundation to build from, therefore not everybody will be able to reach the 6%, but reasonable, realistic, & sustainable goals are attainable. I'm 42yrs old, spent most of my life easily able to maintain 8%-10% BF, but the last 5yrs I've found it increasingly difficult to combat the effects of aging combined with "Life" & injuries, I now find myself in the upper teens to low 20's of BF & having to make some life & lifestyle changes.

[@dimitris1601]

If u are 10-15%max u will look amazing if u have enough muscle mass and you will also feel very healthy and energetic, pretty simple

[@JohnDoe-od1pu]

Most people won’t look amazing at 15. Just too much fat to truly show your muscle definition. Unless your muscle mass is extremely high, which is not going to be the case for most naturals with average genetics (most people)

[@roderickclerk5904]

@@JohnDoe-od1pu I got up to 225 lbs of lean mass out 315 lbs total body weight and honestly I wasn’t really even trying to gain a bunch of mass. In fact I was doing more cardio than lifting. I used no supplements (barely used protein shakes) besides a taking a good multivitamin twice a week. I was getting maybe 160 grams of protein a day max during the 1.5 year bulk. I just ate a lot of food and stopped beating off so much. I looked alot lighter than I was and I didn’t look fat in clothes. Most girls I know said I looked 240 max though I was well over 300 lbs. Gotta eat, maingaining is a waist of time

[@brucejensen3081]

@@JohnDoe-od1pu through your eyes, and that is really sad

[@dimitris1601]

@@JohnDoe-od1pu if u are talking about a begginer or someone that doesn't work out yes but realistically speaking a lifter that has reached close to their genetic potential in terms of muscle mass will look very good at 15% not visible abs but he will still have a flat stomach and decent muscle definition. Dropping from 15 to 12% bf to look lean is also very easy without having to sacrifice your appetite that much.

[@JohnDoe-od1pu]

@@brucejensen3081 how is that sad lmao? Most people don’t find 15% that impressive. You keep lying to yourself though.

[@bfish9700]

I was at a very low bodyfat when I was younger, competed in judo. I was only 132lbs. I retired from Judo, hit the weights really hard, ate a tone of protein, got up to 175 which is probably a healthy weight for me. Fast forward past grad school, I was up to 240. I'm down to about 200, still working on losing the fat, people comment on how huge I'm looking, it's the same amount of muscle, I'm just losing fat. . .

[@nextupcamping]

I’m 44. My return to the gym after a long hiatus was due to my blood pressure. Wife said get it down on my own or the next step was a doctor visit and meds. Within two weeks following the 100 series, my blood pressure is normal. I’ll add that I have cut out refined sugar from my diet and I do my best to follow simple but better eating habits. I’m not as disciplined as I’d like to be but I’m making small steps in the right direction. I don’t know what my body fat % is. I’m 5’9” and down to 172 lbs. The results are starting to show. My ultimate goal is keeping my blood pressure normal and feeling better. Energy levels are already up. This isn’t a short sprint, this is my new lifelong journey and if I look “good” in my own eyes along the way it’s just a bonus. Thanks for this video and all the others. They’ve helped me out tremendously

[@sn7miller]

Aesthetics is in eye of the beholder and varies per individual; some people can look their best with 6±% body fat, but others could look their best with 10%+. Performance, Strength, goals, general health...totally varies per individual. I think Jeff analyzed it very well with all the variables! He knows his shit.

[@glenfarina3027]

Just want to clarify, the vision at 3:35 is not Rugby. It's Australian Rules Football which is an adaptation of Gaelic Football. Lots of running, jumping and punt kicking in this game. They score by kicking goals. Rugby football, both varieties, Union and League require different body types for different positions. Much like NFL, they score by getting the ball over the opponent's line.

[@ugosinsaang]

At below 10%, the only thing I was struggling against was not keeping this level, was not tiredness (I was not, I felt greater than ever), ..., It was peer pressure, from family, gf, colleagues, looking at a level of commitment that most would not be able achieve. The peer pressure to stop be so committed, eating healthy, getting up early, to give up my discipline... I was not even targeting any level of fat. I was just training hard and eating healthy.

[@Pisschangoatsmeller]

My boy you were never that lean and you probably have no gains

[@storm0fnova]

time to get some new friends that support encourage and keep you accountable rather than try to peer pressure and undermine your results

[@andreimunteanu750]

sorry for you but that's a shitty way to support your family member, friend, boyfriend, you name it... when I was fat I always shat big time on my family's opinion on my weight, and when I started getting in shape and eating normally everyone was like "oh why you don't eat, what happened, you look malnourished (seriously ? at 90 fking kilos), cutting on fat intake will make you sick, just do some cardio and you'll lose the weight" that's why even now I don't take their opinions seriously , you're never gonna please everyone and be a disappointment to someone, so do what you have to do to achieve your goals.

[@hanslick3375]

6 % is dangerous and close to the fatal level. The HEALTHIEST body fat percentage is probably closer to 20(!) %.

[@lifeisagift5627]

I went below 10 for more than 6 months, it was a hell for me, as I wasn't relying on caffeine for energy. Now with green tea and yerba mate I can definitely go down to 8, but my best place is 10 to 12.

[@douglasw.plummer8138]

Health and longevity are my goals today at age 69. This channel helps. I am not an AthleanX purist. I am going through the stages of changes that are changing past set points. I was probably at or dang close to 30% body fat. I think I'm getting healthier. I'm getting close, maybe in that mid-teen's level of body fat. I think I can look and feel good and still lose another 12 to 15 pounds of back fat and love handles to get to an ultimate goal but, I'm not going to stress over it. Thanks guys.

[@sarahkrueck4996]

I'm not a male, but I appreciate your channel and advice. I think it's great that you're discussing how achieving a certain body fat percentage is fine, but if you hate how you're living to sustain it, you should question your reasons and the value in it. I would be curious to know your thoughts on an ideal range for females to maintain a generally lean or cut look sustainably. Any advice for the ladies that watch your channel? I've always been underweight and since going sober a year and a half ago, I have completely turned my health and fitness around. I agree with you 100% on your comments about alcohol. I've put on a good amount of muscle and am very happy with the direction of my life at this point. Thanks for everything you do!

[@Bunnydex]

Same for me, i quiet drinking 2 years ago. I saw amazing results in my overall health. Now I'm 40, and I'm around 23%. I know I could be leaner. Please, make a video with some advise for the ladies 🙏

[@KB_2161]

I always turn to Athleanx for an honest workout. There is no sense wasting time, effort, and risk of injury during a workout. I have a long term illness and I struggle daily to try to build up strength and endurance. Thus, I turn to Athleanx and do my best. Cheers to you Athleanx! Many thanks for your tips and tricks which you make available on the net for free every day.

[@jonr6680]

The struggle to reach and maintain a body fat level seems to me a function of the exact foods consumed and perhaps the exact timing (balanced against exact workout output). Jeff is Jeff because he does what Jeff does. Every. Single. Day. What he said is exactly right, I admit I don't have the mojo to hit that goal. I am literally incapable of staying on track long enough to do so. But I do what I can...

[@drbikeshorts]

Don’t forget that actors in superhero movies have “shirt off” days in their shooting schedules and they will fast before those days to get the shredded look for one or two scenes. Not even Hugh Jackman really looks like the Wolverine.

[@niku10]

I walked around with 15%. Now trying to get lean and now between 12% to 13%. And still feel great as if i was at 15%. Didn't felt anything negative,but feels amazing seeing the 4pack coming out for the first time.🔥 And that is just by cutting the fast food and soda and took *CLA* .

[@sammyttheg412]

12% and 6% is an even bigger jump

[@Blinkers2007GameDev]

And at 10 percent you would see your 6 pack :)

[@CalebCox-wd7tf]

Depends

[@AlexLeizerovich]

Jeff is a real pro. What's good about it is that he gives context to what he says. While those that critique him and try to get his traffic will try to take it out of context.

[@X0luminary]

Why is it that under every Athlean-x video, everyone in the comments misses the point completely. You guys are acting as if he said 6% is the ideal body fat percentage for everyone - it's just their crazy titles/thumbnails to get us to watch the video, that's what Athlean-x has been doing for YEARS. In the video Jeff actually stressed the complete opposite of 6% being ideal for everyone, saying that it's different from person to person depending on goals and a variety of other factors. Did some of you guys even watch the video and listen to what he had to say?

[@SullytheMOD67]

Love the truth and no BS discussions between Jeff and Jesse! Every video has helped me get back to the level I used to be when I played pro rugby and the staying health and keeping it real

[@TacticalReview]

I think another component to discuss is HOW a person carries body fat genetically. For instance, I will ALWAYS gain excessively in the spare tire compared to elsewhere. As such, I do NOT look very lean at 10%, whereas someone else might have defined abs at 10%. The important thing is to have some fun and experiment! Love your content, Jeff!

[@PauloGomezPG]

Maybe you're not that buff? How would you rate yourself in strengh and muscle mass? What's your bodyweight and your benchpress, deadlift, squat numbers?

[@TacticalReview]

@@PauloGomezPG We'll start with the reference point that I'm 5'11", since that factors as well. Last summer, I was ~7.8% body fat and 173 lbs. I had a reasonably defined core, with just a touch of lower abdomen flab from a lifetime of poor lifestyle. Due to an attempt to overdo it on a 4 month bulk I started this year at 195 at about 16.7% body fat. Given that my thigh skinfold only increased by 1mm and my pectoral by 2mm, while my abdominal skin fold increased by something like 25mm, I feel confident in my self-assess about how my genetics play in to this. That said, last "maxes" were last summer (not true max, since I did one rep sets at the end of my standard 10-8-6 scheme, but it's what I have), and I did a 235# bench, 335# squat and 430# deadlift at 173# body weight.

[@PauloGomezPG]

@@TacticalReview Those are great maxes given your body weight! From what I can tell, it's hard to believe you'd want to stay at a higher BF even if you tend to keep that lower ab fat. I got love handles also from poor habits in childhood and my teens and I just can not feel confortable at higher BF. Never did a severe cutting phase, I must admit.

[@TacticalReview]

@@PauloGomezPG I've found that I'm very happy, don't have lethargy, and feel hormonally pretty good even at lower bf%. Now that I have solid numbers on how much lean mass I can gain per month (my diet was roasted lean meats, oats, fruits, and raw honey. Very tightly controlled on this recent bulk for 98% of the time), after regaining my abs, I don't intend to go into a surplus higher than req'd for that maximum, experimentally confirmed, gain structure.

[@Magnusfication]

As a sprinter, I can confirm decathlon athletes are the absolute goats when it comes to overal athleticism. The difference between us specialists and them is only 15%. That applies to the running and jumping events. For the throwing events its about 35%. Its absolutely insane.

[@waleedalhelo3941]

This man never fail to deliver a clear message without the BS that most people have. I love his videos

[@dx-dragon4399]

Besides lying about that he's natural

[@nomnomyourmom]

@@dx-dragon4399 Calling him unnatural is the best compliment to a natural. Thanks

[@registeredaccountant3850]

@@nomnomyourmom You're accepting compliments on behalf of a celebrity you've never met and doesn't know you exist.

[@nomnomyourmom]

@@registeredaccountant3850 Gotta accept compliments from a kid given to someone who doesn't know the kid exists cuz they never met.

[@nomnomyourmom]

@@registeredaccountant3850 You got any compliment you wanna give as well?

[@localnoonenterprises]

Great explanation. I was just having a similar conversation with a client yesterday. What's most interesting is people tend to use their own logic and feelings to base their position about this topic on. When you ask them how they came to that conclusion, it has been common in my experience for people to begin by saying, "Well, I just figured..."; pure anecdote.

[@thevomit5851]

That "Rugby" play you displayed is actually a retired Australian Rules footballer named Ben Cousins. The league is known as AFL. Many people confuse aussie rules football for rugby but they are completely different sports. Just a small correction but the point you made is still valid regardless.

[@Damian-t1c]

I think the meth really helped him stay lean

[@enzobellanca3597]

Hi Jeff. Just wanted to let you know what I have done and what you have done for me. I have been watching all your videos for nearly two years now. I started at 85kg and 20% body fat. I am now at 92kg and 8% body fat, I still eat what I want. I feel the best I have ever felt. You have changed my life. I agree with you 100% about PEDs and I have never touched them. Wholeheartedly, you are the realest to ever do it, I will never forget what you have done for me! Thanks Jeff and keep doing what you do. Fuck the haters.

[@zafiruzoma6234]

You sure you're 8% Buddy?.. most people feel like shit it's really unlikely. Do you look like athlean?

[@enzobellanca3597]

@@zafiruzoma6234my man, I bet you are nowhere near.. because anyone trying to hate is usually jealous. I look near to how Athlean looks yes. 8 pack all year round just like my man the GOAT Athlean.

[@danielmulero2816]

Over the years I have found out, that the more intense I train, the less hungry I feel over the course of the day. On the contrary, the lighter the training, the more hungry I feel. Intuitively, it seems to me that it should be the exact opposite... Thanks Jeff for the great content!

[@Nelford76]

Same I can go all day without eating on training days. Non training days I’m starving.

[@christopherdavis4135]

There's some research suggesting HIIT triggers hormones that minimize hunger, whilst the opposite happens with Steady State Cardio for example. This could be a reason why people who run marathons struggle to burn bodyfat, despite expending a significant number of calories during their training.

[@larryphotography]

Same here

[@Bast-kavothe]

Very strong Jesse. Great work. I’d like to hear some of Jessie’s programming for strength while staying lean and not looking bulked.

[@nelness5094]

The one thing that Jeff really never addresses is how uncomfortable it is for those who want to gain weight to force feed themselves. My natural weight is 134lbs and I’m 5’11”. I’m built to run distance and do, but I also like to lift weights. I’ve given up trying to gain weight because force feeding myself doesn’t feel good. I also wonder how healthy it is for those who try to gain more weight than their natural body weight is. I read about an NFL lineman who had to eat 5000kcals a day to get to 330lbs and he had such a hard time doing this that he had to eat ground-up meat. Maybe worth it to play in the NFL, but for most others … I’m not sure.

[@uncannyworks]

Age 43 right now, lifting for 4 years. I did a bulk last summer from 187lbs -> 207lbs eating ~3300kcal/day and felt stronger as I progressed. Oddly though, I cut for 4 months back down from 207lbs -> 187lbs eating 1500kcal/day and frankly felt *better* even though my strength declined a bit. I'm now lifting harder on a smaller bulk and struggling to eat and get my calories up which is putting me at maintenance level weight, but the crazy thing is not actually feeling as good as I did on the cut! The human body is bizarre.

[@downsandrew]

@@uncannyworks ​same. I went from 181 to 211lbs and really enjoyed the strength gains, but looked way too fat. So I went back to 181. My light bone structure is not meant to carry massive muscles. It took me years to acknowledge the reality of being average. Modest size and strength gains are still worth pursuing. I had a g/f who said I looked better out of clothes than in them; that’s a worthy goal :-)

[@jaymzOG]

Yup. I wish I'd never listened to all the people saying "oh you need to eat more, you're so skinny, blah blah" yeah, well my body was comfortable being skinny. Now I feel horrible most of the time because of how much weight I've gained.

[@loke5713]

@@jaymzOG all people have a natural athletic weight.

[@meyr1992]

boo hoo hooo “i have to eat food, feel bad for me guys :(. “

[@madmike987655]

It's widely considered that almost everyone can achieve and maintain a bodyfat level of between 12 and 15%. Not accounting for health issues etc, most people just are too lazy and/or don't understand how to get there. Personally I blame western culture and our education system in primary/secondary school for this. Nowadays it's considered healthy and okay to be obese and it's even glorified and so the goalposts to what people consider to be achievable has moved significantly over the years.

[@pakuleo]

Hello guys, really appreciate your content. I know it’s very individual, but can you make a video about working out with scoliosis (especially deadlift)? Of course I mean mild-moderate stages. Some people are saying deadlifts are strongly forbidden, others say the opposite I hope one day you will cover this subject. Thanks again for all your effort

[@joshuamedina7292]

Severely reducing my sugar intake and fasting has allowed me to lose 30 lbs in 3 months. Food is the biggest and hardest factor because although I've been exercising the whole time, I'm only doing like 3 days out the week and very little exercising at that. Walks, situps, and pushups mostly.

[@Kostadin_Arolski]

No. No it's not. At least 13-15% to FEEL GOOD

[@thewoamusic]

I personally made an unachievable goal so that consistency would be the only answer. I may never achieve "6 pack " status but along the way I've developed a fast 4 mile time, definitions of arms chest and back and have a solid 4 pack and leaning more. This is 2 years in. I'm 35. I did have athletics in my background but wasn't a collegiate athlete

[@karlkobler218]

The process is the reward! Keep it up!

[@braydonwirth5487]

I was at 7% body fat for nearly 6 months and never felt better in my life! Had more energy and mental clarity. I also had a well balanced diet that I think helped with that but at least for my body, it works well for me staying low.

[@onetwo8847]

Then there was ABSOLUTELY NO WAY you were legitimately at 7% body fat lol

[@braydonwirth5487]

@@onetwo8847 I had multiple full body scans during my progress

[@Blackowl44]

@@onetwo8847I’m at 7% and I feel amazing speak for yourself

[@modenajon]

At my best in my mid 20’s I was able to get to 12-13% BF. I looked amazing. I was 6’ 210lbs. I felt great, looked great, BUT it totally wasn’t sustainable for me. Genetics is a huge part. I’m naturally a big guy with good natural muscle but to stay so lean was ridiculously hard for me. I stayed at 13% for about 1.5 yrs .

[@davidfarr966]

complete opposite here - i'm 5'10 180. i have to REALLY eat bad to be above 11%

[@bobxbaker]

i'm more of the kind of guy that listens to my body, if i do physically demanding things daily my body will tell me what it needs to be able to handle that kind of physical stress. to set a bodyfat percentage goal on that seems just reckless.

[@terranceblount5959]

Great advice and Jesse was killing it! 👏🏽 Love and respect for sure.

[@mattthetrucker5585]

Not for y’all, I’ve been to 6%, I’ve been 25%. I like 10-15% Big and semi-soft. Lumberjack style if you got the hair

[@zachingram7522]

Started watching Jeff well over 10 years ago. It is truly amazing how this guy hasn’t changed at all. Looks exactly the same. Goes to show what discipline and being health conscious can do for you.

[@VTPSTTU]

Years ago, I used to do a great deal of bicycling. I once read an article about different body builds for cycling. The point of the article was that the best body build depended on the terrain that one rode the most. They said that for cyclists who were climbing hills most of the time, a much smaller body was better. They said that hill-climbing was mostly an exercise in aerobics. To paraphrase, a cyclist climbs hills on his or her oxygen use. More mass requires more oxygen uptake to go up the hill, and even the best-trained human lungs can only provide a certain amount of oxygen. Once someone goes beyond a certain mass, even in muscle mass, the additional mass causes more detriment than benefit. On the other hand, a cyclist who is riding mostly on flat ground can afford to carry more mass in order to get more strength. On flat ground, the cyclist's efforts are primarily spent overcoming air resistance. In those circumstances, the amount of air resistance added is almost insignificant with most increases in muscle mass. Therefore, the bigger, higher muscle mass rider isn't hampered in any way by having more muscle mass and can therefore ride faster on flat ground by having more muscle. I understand that this article was not about body fat. While they didn't specify a body fat percentage that I can remember, the implication that I remember was that they were discussing athletes of equal body fat and varying amount of muscle tissue. As I apply the ideas of that article to this video, my sense is that much depends on the type of performance one is trying to achieve. If elite performance in one's sport requires optimization of oxygen usage, particularly oxygen usage to push the body against gravity, then anything that lowers overall mass will improve performance. If optimization of oxygen usage is less of a factor in elite performance, than having more mass in either muscle or fat will be less of a problem. In some cases, more mass helps to set one's base and exert force on an object or an opponent. In other cases, more mass can be put into motion in a way that helps to exert force on an object or opponent. In those cases, more mass in either fat or muscle might be helpful. (I was on the fire crew at work for ten years. In one of my first training sessions, one of the guys on the crew remarked that I was standing too upright as the second or third guy on a hose line. He showed me how to lean into the hose so that my weight was a tremendous advantage. I would have been much more effective if my weight had been in muscle instead of fat, and I was at a high body fat percentage. Even so, when I used that fat effectively, I could anchor a fire hose pretty effectively. As I got better at the technique, people were glad to have me behind them holding that hose in place against the force of the water.) In terms of appearance, you are right that appearance will be subjective, but I don't think you can say that ten percent will always look better than fifteen or twenty percent to every individual. Lower body fat makes anyone look more defined, but not everyone finds extreme definition attractive. As a man, I'm not automatically more attracted to women when they have more muscular definition. I've heard some women say that they are more attracted to a man who isn't flabby in any way but who isn't completely defined down to every muscle fiber. I realize that definition is a good indication of one's dedication to fitness. A person who has a very low body fat and therefore extreme definition must have spent a great deal of time exercising in a very dedicated way and usually following a very specific exercise program. Likewise, achieving that look requires tremendous dedication to a specific kind of diet. For people who value those things, seeing the evidence of those things in someone else is probably very attractive. The other side of that coin is that for those of us whose lives aren't defined by fitness training, that level of definition just doesn't hold the same attraction. I would like the guy that I see in the mirror more if my body fat were thirty percent instead of thirty-five percent. I'd like him better at twenty-five percent than at thirty percent. I'd probably even like him better at twenty percent than at twenty-five percent. On the other hand, I was at about ten percent body fat in my mid to late twenties. I thought that body fat was a better choice for me for the biking and hiking that I was doing. I don't think that body fat was most attractive. I would have looked better if I'd added some muscle mass but also added a little bit more fat so that I didn't look so gaunt. Adding more body fat would have made me appear less defined and possibly less muscular to those who define muscularity by definition. However, I think I would have looked stronger with more muscle mass and a little bit of fat smoothing that mass.

[@coldbeer8899]

Jeff also says to be 60% body fat to avoid muscle imbalance.

[@captainobvious8037]

14-15% will forever be the gold standard for regular Joes.

[@pablocanziani9788]

Awesome video like always Jeff!

[@atquinn1975]

Great video! However, in regards to "being lean will make you look more muscular", I would say that that is only if you are spending all of your time on the beach or are an underwear model. Put Bruce Lee in a suit and he just looked like a small, skinny dude. If you want to look physically impressive outside of underwear selfies, you have to have a certain amount of leanness, but you don't have to be super lean. No one can see that six pack through your t shirt. So if your aesthetic motivations center around being attractive to other people, don't worry about those last few percent and maybe spend that time/energy picking up a hobby to make you a more interesting, well-rounded person.

[@joshrobinson4409]

As an Australian, when you mentioned Rugby but showed vision of AFL, I felt physical pain... God damn yanks 🤪.

[@TimHealy-wl8zq]

Hi Jeff and Jesse. You are a brilliant reference for anyone interested in fitness and training and so I hope you won't mind me pointing out that the video clip accompanying your reference to rugby is actually not rugby but Australian Rules football. Keep up the good work.

[@jasoncherry2841]

Yep that's AFL or Aussie Rules see this kzbin.info/www/bejne/b5rXi5Vtjq6ofNk for some AFL (Australian Football League) highlights.

[@DaniloSantosVieira]

guys please watch the freaking video before commenting.

[@ptlovefit]

I'm finding that the leaner I get the better my overall performance. I really have to keep fit and athletic to lead a life that gives me peace and freedom and personal power. I have been working on this for years and I'm constantly upping the game as I pursue my career and personal goals

[@Ludi_91]

Just a little error in the vid that doesn't mean anything really, but when you said "Rugby player" you showed Australian Football League (AFL). I'm not nitpicking you're nitpicking...

[@alexanderkent2754]

Women prefer men at 15% bf with clothes on, as you tend to look a bit bigger and dominant. But t-shirts off, they change their mind to 10% bf.

[@danielklein6644]

Good stuff as always! I sleep well, workout (following Jeff's advice and programs), but I decided a long time ago that I was not going to give up the food. I have stayed 15% body fat for years now and I am happy. Before I made this decision, I was miserable because I craved eating all sorts of food from different cultures and I would deny myself the joy of eating. Once I figured out that my mental, emotional and physical state of happiness was at 15% and I could easily maintain it by eating what I wanted, just not overeating, I became very happy. Got to go, the wife is making red chile enchiladas with a fried egg on top! (overeating would be two fried eggs on top, lol)

[@drno62]

How was it good stuff if he's 9% off?

[@nomnomyourmom]

@@drno62 cuz you didn't watch the vid and only read the title, kid

[@drno62]

@@nomnomyourmom I only watch people who know what they’re talking about, chump

[@nomnomyourmom]

@@drno62 Then go complain somewhere else kid. Did your mother not teach you not to judge the book by its cover?

[@drno62]

@@nomnomyourmom Of course I'm judging, Athlean-X is useless

[@coppermutant]

Major League Rugby wingers and backs are shredded, but the guys up front not so much. Depends on the position.

[@Stephanus21]

Thank you Jeff for you amazing content!

[@TheMan4allseasons]

One of the most informative, and affirmative uploads I've seen, on this whole issue. Glad it popped into my feed.

[@wheeler116]

I feel like the 8-12 percent range is best for me. I’ve been 8% fat and didn’t feel like i had a lot of energy. I also run, and i just feel slow when im anything higher than 12%

[@eveningstar7812]

There is no function to being

[@nomnomyourmom]

Watch the vid kid, Jeff literally listed examples of low BF

[@eveningstar7812]

@@nomnomyourmom you need to leave the shredded cult nerd. Only then will you finally make gains.

[@nomnomyourmom]

@@eveningstar7812 you need to leave the uneducated mentality. Only then will you stop being a little kid.

[@ellisthejerk8018]

Jeff Cavalier is a 45 year old man who can feel great all year round at 7% bodyfat without drugs? I'm jealous...

[@Bigbiceps301]

Don’t believe his lies he’s using trt

[@megalep7025]

52 years old and have always had bodyfat around6-8%, 181cm/74kg(has varied from 71-75kg's) . My training is and has alway been: cross country skiing all winter(live in Norway), mountainbiking, hiking in the woods and mountains and of course weight lifting. Never been on any diet, eat what I want and also drink some alcohol. But I mostly eat healthy food, seldom candy and such things. I think it's right as he says that if you have had a consistent bodyfat/bodysize all your life it's easier to stay there and it will not cause you any health problems. It's just natural for your body. And for some of us it's in fact hard to gain weight at all, to force feed yourself doesn't feel good.. I think the most silly thing you can do is to go up and down in weight all your life, thats how a lot of people live - eat a lot of junk and get fat and then go on a diet and then after a while increase weight again..

[@lalylaly27]

Mad respect to you both! Congrats on your physical accomplishments & commitments! 7blessings!

[@lalylaly27]

@@StefanosMarinos wtf

[@dsmvfl363]

Sustainability is key, whatever lifestyle you can keep is the right lifestyle. A lifestyle that keeps you energetic and protected from injury is the right one.

[@deepkick9]

You showed Australian Rules Football not a rugby player at 3:35. That's Ben Cousins, was an absolutely insanely skilled player... but also a meth head. These guys run up to 20km in 2 hours while weaving, dodging, tackling, sprinting etc. I don't think Rugby players have the same athleticism.

[@novicetheaf]

I would like to say thanks to Jeff, for his advice on rotator cuff injuries and the importance of not forgetting to work on this area, this has helped me bench press and overhead press heavier single arm weights. If you have any advice on knee tendon strength I'd be interested to hear your advice as well Jeff as currently recovering from an overuse injuries from squatting weights incorrectly a video on this would be interesting to raise this issue, thanks

[@VoIPPortland]

At 62, I am at 15.3%. Lost 70 lbs though and really whipped myself into shape. Realistically I'd like to be 14% or less at this point in life. I see

[@janigrohn4516]

I'm 56 and feeling great with bodyfat of about 10.a year ago I was measured 8.7%. Now I'm pushing towards 6-7 range and I strongly feel that its possible.I do lifting,sprinting, carnivore and Omad.

[@Popinjay87]

Honestly, I've come to the realization after 15 years of trying even getting sub 15% not worth it for ME. Im sitting at about 20% and when im at this level I look great in clothes and I'm strong/energetic + can eat basically what I want. For me to get lean its a struggle and I always feel like shit and don't like how I look.

[@Jamesdscott1976]

As an Australian I have to point out the clip was AFL not Rugby :)

[@instrong]

Man you are helping soo many young dudes! You deserve the highest level of respect. Actually for me you helped to come back into sprot after a long pause and even more! I tried filming my workouts and I really loved it so now I feel like I found my passion in making workout videos. God bless you

[@TheRedJohnn]

Yeah he is helping young dudes getting eating disorders and body dismorphia for sure 😂

[@viniciussanctus]

Our boy Jesse is the best! Yet he wouldn't be able to survive it without synergizing with Jeff! Great combo guys! Keep at it!

[@Soramimi5o9]

I remember in high school i was at 6% body fat but i had all day to train and exercise, now that im 30 i wish i never stopped exercising for 10 years now im getting back into it and i feel the difference.

[@robertbalian9144]

At 60, went from 5-9 240 lbs. to 6.6% body fat. I would not have thought it was possible. Somehow I found my exercise and diet groove. that works for me. It's work everyday but what is more important than your health. Feel like i'm 18 again. It took over two years working out my system. Let me tell you, its fantastic!

[@EEDIR-DK]

As a triathlete I agree with pretty much all of this video. Doing both swimming and running, there is an ideal bodyfat for swimming (or more precisely a density), where if you go under that you will suffer from more resistance due to be lower in water, for me, that's about 11%, while my running is great down to about 8%, where I do become more easily fatigued and can't keep the training regime up, if trying to go lower. For the whole powerlifting ting, it's more about lever lengths, where getting fatter might be an advantage.

[@noneclass]

Love How he uses elite athletes to show that you can be at very low body fat and perform and then when talking about more body fat for strength he says that you cannot use elite athletes to compare yourself...

[@InvestBetter.]

There is no such thing as an "ideal" body fat percentage. Any more than there is an "ideal car" or an "ideal city" It all depends on you, your genetics, goals, age, etc. What's ideal for you will be different fro someone else.

[@proddreamatnight]

Jesse's strength output makes his build sleeper for sure! Incredible to watch that deadlift/ squat

[@alfredmueller819]

I’m a martial artist. I heard that having about 13-15% body fat is beneficial since it helps protect the body against injury. Jeff, what’s your opinion?

[@MrMockaMock]

Daniel Cormier did quite well...

[@sicmic]

I find it unbelievably hard to get to low body fat. But I put on muscle easily. I guess we always want what we don't have.

[@hellboystein2926]

If you are a man with good self esteem and body-language (head up, shoulders back, no pelvis tilt,..) you can have as much BF as Bud Spencer and most woman will still feel attracted to you!(no joke, i mean that one!). Still, if you have 'athletic ambitions' outside of sumo-wrestling, lower BF seems favorable. A competition climber for example wants as litte 'inactive bodymass' as possible and as an former lightweight rower I also would prefer to have as much of my allowed ~160lb bodymass invested in muscle, lungs, blood,.. as possible(and as little as possible in fat). Still, there are limits of healthieness: competition climbers, mountain-runners, Ski-jumping stars like Simon Amann,.. regulary suffer health-breakdowns because they are too close along the lines of absolute unhealthy bodyfat conditions! As a rule of thumb ~6% Bf for man and ~10-11% for woman are considered as the lower limit to keep your health!

[@AdrianWright6363]

Respect to Jesse - I've watched the transformation over many months (including videos that date back earlier) and it's very inspiring! My story can't begin to equate however. I'm about to turn 60, have had a sedentary job/life for far too long, and have only been trying to get into a good shape for the last 13 months. I joined the Noom program(programme - I'm in the UK!) and quickly lost the 32lbs I wanted to, achieving a stable 14.9% body fat. I also started exercising (set up a small home gym, went for regular long walks, started running on my treadmill, etc. etc.). While the results have been very surprising for me - I'm in better shape than I've probably ever been - it is SLOW!!! Small gains in muscle take ages :( I can't afford a personal trainer or an online program like yours (no sympathy please), and I don't have time to go to a gym 3-5 times a week. I would LOVE either/both your opinions/advice on what I could do for more improvements over a shorter space of time (I fear my age is against me, but what the heck).

[@brennenrourke1017]

Damn I didn’t know Jessie was that strong! Awesome man. Thanks for the video fellas

[@surrealistidealist]

Aside from (1) aesthetics, (2) athletics and (3) strength/power, what about (4) long-term (physical & mental) health? Also, does having one level of fat promote *cognitive* benefits better than other levels of fat?

[@vashposh]

great question

[@AakarVerma]

i think a person cannot have the same body fat for years and years until and unless they are associated with sports and exercise like Jeff. For a normal person, whatever is achievable at a set period of time while being healthy is important and not the same body fat. For normal people, the talks about body fat doesn't make much sense. Just stay healthy.

[@nomnomyourmom]

@@AakarVerma Jeff ain't doing anything different from "a normal person", consistent nutrition and training, that's it.

[@AakarVerma]

@@nomnomyourmom that is where you are getting it wrong. I am not denying anything he said, just added my points. Also, what he does is no where near to what majority of people do. He trains like an athlete, trains athletes, is in this line for decades, has a lot of knowledge and certifications. You think that is what you and me and other normal people can and will do? It is his priority, his job and his passion.

[@nomnomyourmom]

@@AakarVerma You think he loses 1% fat for every athlete he trains or something? I don't care if it's his job or passion, he train once a day for 45-60 mins, 5x/week.and he has his nutrtion in check consistently. He ain't hiding secret that he keeps for himself, his free/paid programs/videos preach exactly the same. Normal people can do this, it ain't exclusive to him.

[@monkeyman245]

Hey Jeff. What does having low body fat and abs that pop out feels like? As in do you feel like your skin wraps and presses down on your abs like a small shirt tightly wrapped around your stomach? Curious as to what it feels like. Thank you for your time.

[@JosephRussellStapleton]

No. You don't feel your skin any more than an overweight person does. If anything, it's the opposite.

[@alexsm3882]

You feel normal lol

[@mikeskylark1594]

11:00 Exactly! I eat AD LIBITUM (aka until I seubjectivelly feel full/satiated) ALL YEAR around! And guess what - I'm 18% bodyfat in winter and 14% bodyfat in summer. It's the surrounding temperature, that's the primary driver of my apetite regulation (AND subsequent bodyfat level on my body)!

[@denfyren5906]

I can see a lot of you don't even bother watching the Video before commenting haha.

[@blakduk]

Great discussion, however take care with the video that you use for reference. The clip referring to 'rugby' showed athletes playing Australian Rules Football. A great game that requires a high degree of cardio capacity and strength.

[@da1ewok]

Great video and info as always. Much appreciated. I started back in the gym after 20 years of nothingness doing 5 days a week about 5 months ago. Im 5’11” and went from 225 pounds down to about 182 pounds gaining alot of muscle and stamina. I look and feel great but still fighting to get to 12-15% body fat, im around 17-18%, but I know its my diet on weekends holding me back.

[@marshalljackson9796]

Hi Jeff. I'm 58 and have turned myself Into trash with tobacco, unhealthy foods and Alcohol. In my thirties and forties I lifted, biked, ate well and drank moderately. I've also had three shoulder surgeries, two reconstructions and one labrum tear. This was caused by prior hobbies (Pro Skydiver, Race car driver, Boxer and poor weight lifting form.) I've watched your videos and adjusted my weightlifting form, so educational, thank you. I've been working out for two weeks, no Alcohol and cleaned up my diet. I've thrown away my ego and, for example, my benching max is 90 lbs, purely focusing on form. Finding your videos has given me direction and hope. My question: I've been drinking Athletic Greens in the morning. It's the first vitamin supplement I have ever used. I'v also read about Kavcha. I'm jaded and cynical when it comes to any supplements. Some are made in China with who knows what ingredients, but I know at my age I need something. What's the truth, what works?

[@JustinLaw123]

Congratulations to Jesse, well done. Being able to stay lean and doing such impressive lifts in the gym.

[@MrKrobbie]

The “rugby player” is actual an Aussie Rules player Ben Cousins,who was a meth addict, no wonder he was lean and could run all day