Body Fat for Abs to Show - The Truth! (MEN AND WOMEN)

Ever wonder what the right body fat for abs to show should be? In this video, I’m going to not only show you what your body fat level should be, for both men or women, but also the best way to go about getting there regardless of where you are right now.
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The key to identifying the proper body fat level is to first try and figure out what level you are at right now. There are generally three types of ways to do this. The first way to measure body fat is with a more sophisticated testing method like the DEXA scan or a Bod Pod. These are generally more expensive and logistically a bit more difficult to come by for those looking for a fast answer. The second is with the use of calipers. While less accurate, this is something that you can have tested at a local gym for free or inexpensively.
The third method is the one that I like to use the most and that is with the quick, visual eye test. These charts are something that I have had up on my website for almost 10 years. While certainly not perfect, they give you a quick reference to the general appearance of someone at that stated body fat level. If you would like to see them you may do so at the following locations:
Men’s Body Fat Percentages -
athleanx.com/articles/body-fa...
Women’s Body Fat Percentages -
athleanx.com/for-women/women-...
Once you know this, these charts also help to make it easier for you to visually identify the body fat goal you have in your mind.
The key to point out here is that body fat levels can vary greatly when it comes to seeing your abs. In fact, the body fat level required to see your abs can span almost 17 percent body fat! Of course, there are very unhealthy ranges of body fat that while allowing you to be totally shredded, are not sustainable and not recommended for health.
But what is key to realize is that depending on the level that you would be happy with, the amount of work required to get abs and then keep them will be dramatically lessened the higher you go. For instance, requiring body fat levels low enough to see your abs without even flexing is likely going to require a dedicated nutrition plan that allows for absolutely zero cheat meals and too rigid a lifestyle to be enjoyable.
On the other hand, if you choose to want a 10 percent to 15 percent body fat percentage, you will find that you will still be able to enjoy some of your favorite foods and drinks without having to worry about blowing the appearance you set out to achieve. This applies whether you are a man or a woman. Just realize that the absolute numbers will not relate to each other given the different body fat levels men and women carry strictly based on hormonal differences and the child bearing capabilities of females.
There is also a significant boost you will get from training your abs in addition to watching your nutrition. Even at higher body fat percentages, you will be able to see your abs more clearly if you are willing to do some direct ab exercises and training. This can make the nutrition requirements even a bit more forgiving not to mention the strength and core health benefits that come from training these muscles as it is.
Overall, the body fat for abs to show is something that surprises many people. They feel that the number has to be in the single digits or they simply won’t be able to see a six pack. This often then becomes a deterrent to even starting and can discourage many from even attempting to get in better shape than they are right now fearing that they will never get to their main goal. This does not have to be the case.
The best way to do this will always be with a combined effort of improving your nutrition and including ab exercises and training to your weekly training routine. The Core4 Abs program is a new plan that I created that does exactly this. It provides step by step meal plans for abs and exercises for a six pack that will get you a stronger core and a more ripped, defined midsection within just 90 days. Fast changes happen when you have a gameplan for getting to where you want to be.
You can get this and all other A-X programs at the site linked below.
For more videos on how to get a six pack and the best body fat percentage to be ripped, including a complete daily nutrition plan of what Jeff Cavaliere eats in a day, be sure to subscribe to our channel via the link below and turn on your notifications so you never miss a new video when it’s published.

[@simondavis9439]

Started at 28%im down to 15% and abs are jumping out proud at 50 years old 💂🇬🇧

[@momaraleem6952]

How much time it took for u to reach there

[@djzrobzombie2813]

How did you get that low ? I stuck with 21 Prozent Body and it will not go down !

[@kingtj8773]

@@djzrobzombie2813 cut 500 kcal from your diet everyday and stay away from sugar and flour and processed food and eat atleast 80 grams of protein per day and cut your fats 25% lower until you reach your goal

[@vijays4091]

How often did you work out?

[@djzrobzombie2813]

@@kingtj8773 yes it's the flour thing I guess .... Always stayed away from sugar but never was k thinking about flour 😂

[@jowiens32]

“Just north of dead”. Perfect quote for all those who think people on stage at a competition are healthy athletes.

[@ballislife2351]

Joey32 yup!! And they’re barely drinking water to get that paper skin effect

[@AldinLian]

No they aren't

[@trublu3483]

They take diuretics

[@alanguest1434]

I think they don't stay at the body fat percentage. They train for it weeks ahead of the competition.

[@dannyt9067]

or after a night of heavy drinkin🍻

[@guillaumebloch-baraux3985]

When Jeff wears a tee you know it's a brain workout

[@MochaHammy]

I come to the comments section for important facts such as this

[@jibranch5535]

Ikr

[@gerrypenas1484]

That was the first thing that I notice too. It means no excuses.

[@isachanel2605]

Lmaooo good one

[@MrChris4251]

😂

[@joviasutton2165]

I started seeing abs at 19% but at 14% it was a big difference! Gotta do ab checks every morning now just to make sure they are still there lol

[@courgeonaute]

I got tested with a machine and i was at 15% body fat but no abs :(((

[@trampotrav4350]

courgeonaute do you train them often?

[@jonathancarvajal6189]

courgeonaute you’re either extremely skinny so you have no muscle mass or you’re not 15%

[@trampotrav4350]

@Da Boss I’m no professional or anything, but I’d say about 2-4 times a week depending on how you’re feeling and when you’re training abs I think it’s best to do short intense exercises so only about 15 minutes of actual ab exercises

[@MelB868]

I just check with my smart scale. It tells my body fat percentage my muscle and everything if someone’s body fat is over 50 percent it might not can read it though. My body fat percentage is 40.9 percent it use to be 45 percent

[@brendon2255]

So yall gonna act like the quality of these videos haven’t increased? Better shots better transitions

[@jamiegaskins3687]

Very good quality. The gap between Jeff and the rest of the fitness youtubers is insane

[@nim127]

Just checked if I was watching in hd, looks really good even at 480p

[@franciscomiranda6882]

There’s definitely been a change recently. It appears way more polished now.

[@erichopham]

Dont forget the music

[@franciscomiranda6882]

GrassyHair trillz

[@UncleMike81]

Just reading everyone's questions makes me realize that there's a ton of people not doing face pulls.

[@metalheadblues]

Everyday is facepull day

[@Azad-qm2pm]

so what is that facepull thing about ? and referring to what questions in general?

[@HaharuRecords]

Let the face pulls . 🐏

[@ykx777]

I only do em twice a week but it's done me a load of good

[@GenericInternetter]

not everyone can actually lift their own bodyweight, myself included

[@argyriskaras3544]

Me: Does anything Jeff: Thats killing your gains

[@CrimsonCreationAGM]

I liked your comment, then it killed my gains

[@johnhinojosa3916]

🤣🤣🤣👌

[@hannah6yearsago683]

John Hinojosa dude stop it emojis are killing your gains

[@thisisyes3973]

if you move, I will kill your gains

[@makoz7]

lol

[@gooseismine]

"It's not as hard as it looks, but you do have to get started"

[@randeepkang8780]

Looks like Jeff’s camera has been doing facepulls.

[@nessav7258]

Another facepull comment

[@randeepkang8780]

Nessa V No shit.

[@Jay-xh9dl]

Noticed that, and I guess with the upgrade he decided to drop his intro line, haha.

[@Jay-xh9dl]

Oh wait...no...it came late.

[@stanislovaskalasnikovas4009]

What's the point of the facepull memes? I've seen many comments about facepulls on other Jeff's videos too, but still, I don't get it. LOL

[@shockthemuscle3898]

Non-existent lower ab gang where you at? 🙋‍♂️

[@blenderfoto]

Ayy yooo!

[@Justicejuice179]

Theres such a thing as lower abs?

[@CrypticaProductions]

What are those things

[@kathrynzurcher6529]

🙋🏻‍♀️

[@mindlessprocrastination6630]

Don't know what they are mate

[@yashp97]

Me : Takes a dump Jeff : Thats the wrong form and you're killing your gains xD

[@gmoney5947]

😂🤣😂🤣 you need a full body mirror

[@The_Reductionist]

Make sure you're squatting with anterior pelvic tilt. Don't forget to stretch those hamstrings and strengthen those calves using the program linked down below before you take a dump.

[@MegaErick8888]

“You only have a six pack and I still got that eight pack” 😂😂😂😂

[@prempatil5111]

I don't think so

[@robertd1211]

The look on Jeff's face at that line was priceless.

[@rebekahmikaelson1198]

the number of abs u have is based on genetics so

[@ECEAbhishekKumar]

I have family pack.😂

[@rmn2370]

@@ECEAbhishekKumar 😂

[@bcwell]

Next video: Why seeing your abs is KILLING your GAINS!

[@mattd3477]

lol

[@Cristian_D63]

Well it's true you eating less there for have less energy there for less strength

[@arturosilva3869]

Then there's Eddie hall who eats like a gorilla but has thick abs

[@CrimsonCreationAGM]

God they don’t call him the beast for nothing

[@sogf7940]

@@arturosilva3869 The guy is juiced to the grills,he has bubble gut

[@markmagana2149]

Noooooooooo I can’t lose the giveaways anymore! Damn you Jeff 😭😭😭

[@madasynlee4066]

Who else LOL'd when he said, "just north of dead." What we all aspire to be.

[@mgacy2957]

Speak for yourself.

[@user-bt4uy8yg3x]

Yep! That 1-4% is the fat that protects your organs and you actually need it.

[@athleanx]

*“FAST ACTION” Q&A* - The following 10 questions from the first 2 hours of this video’s release have been answered! If you want your questions answered, remember to leave a comment with your question in the first 2 hours of a video release for a chance to have me answer you directly. I appreciate all the awesome questions and I hope these help more than just the people who asked them! *1. Anant Lamba: What training options would you use for increasing single-leg stability and strength work in tandem with the posterior chain, specifically the glutes and lower back?* Two of my favorite ways for developing singles let strength and stability while integrating the posterior chain are dumbbell reverse lunges and bulgarian split squats. The key however is to alter the position of your torso on each subsequent rep. For instance, on reverse lunges…perform your first rep on each leg with your torso held upright and perpendicular to the ground and the next rep on each leg with your torso leaned forward at about a 30-45 degree angle to load up the glutes and hams more favorably. *2. iRealZeta: What type of cardio is best for a skinny guy trying to build muscle through hypertrophy training?* LISS or low intensity steady state cardio is not going to be the best option for a skinny guy trying to build muscle. In fact, the energy is best conserved with assisting muscle recovery than it is with any additional cardio. That said, the cardiac and conditioning benefits that come from cardio are not something you want to avoid, especially if you are trying to be a top performing athlete. In this case however, we have some other options; namely those that are more anaerobic in nature and do not have a great eccentric stress component that could further interfere with your recovery. These include sled pushing, jump rope, sprinting, med ball throws, tire flips, battle ropes, and heavy weighted carries. *3. Tyler Hogan: I feel a clicking in my hip flexors when doing certain abdominal workouts. I understand I’m dominating the movement with my hip flexors. I have your Core4 Abs program which is amazing, but definitely struggle with the hip flexor clicking. Thanks Jeff* This is actually an anatomical anomaly for some people that occurs when the IT band repositions on one side of the trochanter (bony prominence on the femur) during the flexing of the legs and then snaps back to the other side when the leg straightens out or is lowered. You can try turning your knees and toes out (externally rotating your hip) throughout the entire movement. This can sometimes prevent the snapping back and forth, keeping it on one side of the trochanter the entire set. *4. Kevin Chan: What are some methods to prevent fatigue in the middle of a workout due to a lack of energy?* The biggest reason for fatigue in the middle of a workout is likely due to inadequate stored glycogen (from insufficient nutrition intake) or a poor ability to buffer the byproducts of muscular contraction. Try increasing your carbs a bit at every meal to ensure glycogen storage levels are adequate and if interested, introduce beta alanine into your supplement regimen. Our RX1 pre-workout has 3200mg of carnosyn beta alanine per serving, which will help to increase resistance to fatigue in the rep ranges most commonly performed for hypertrophy (10-12 reps per set). *5. Tal Farazis: Is it possible to see abs with excess skin on the abdominal area?* Of course! Loose skin is likely to hang lower due to both the weight of it and the tendency for gravity to always win. That means, while it may always be tough for you to see maximum definition in the lower abs the top and middle row of abs should be visible provided you get your body fat down low enough to see them. This video helps to explain that concept as well as a few things you can do to enhance your ab visibility that are separate from nutrition. *6. Tomasz Nowakowski: Could you explain if there’s an exercise to strengthen or prehab the knees? I have a very severe case of flat feet and for the last year or so my knees have gotten worse and worse, almost to the level it hurts just to get up from a chair. Cheers!* The knee is what is known as a “consequential joint”, meaning that it’s at the mercy of the joints above and below it. When the foot is flat, it causes the ankle to evert and this places a valgus stress on the inside of the knee. No exercise in existence will stop this if you don’t get at the root cause of the problem (which is the foot). There are things you can do to strengthen the muscles in the arch of the foot however it would be good to consult with a podiatrist about the possibility of getting some high quality orthotics to address the biomechanics that have been affected in the foot and ankle. *7. Aaron Gould: I’ve seen your plate ratio to how we should eat. Should this change depending on body fat percentage and/or goals for muscle mass and weight loss?* Yes, mainly the carb ratio. For instance, if you are on the thin side and want to try and add more size to your frame I would recommend flipping the carbs from twice as many fibrous to starchy - the other way. Have twice as many starchy carbs on your plate as fibrous carbs and you’ll find that the extra calories that come from these much more calorie dense foods will help you to get over the hump in terms of adding size and making gains. *8. Lesley Simons: You spoke about metabolic failure, progressive overload and muscle fatigue. You then said to approach the gym with a plan. Knowing if you want to do strength or hypertrophy. I was wondering could you do both? So let’s say the first 3 sets of a bench press is for strength and the last 3 sets for high reps for hypertrophy or does one cancel the other out?* You can absolutely train for both at the same time, even in the same workout. The thought that you cannot is one of the greatest fallacies ever created by the internet. That said, strength has a unique set of requirements and requires a more specific skill set that makes it preferable to be performed first in the workout. After your warm-up, the strength exercises should be prioritized. The level of mental sharpness and physical readiness required to excel at the big lifts makes them much more likely to be successful when fresh and energized than when relegated to after your hypertrophy work. *9. Adrian Zugaj: What are some tips for taller lifters, for legs specifically? I’m 6’2” and struggle a lot to get my legs to grow and progressive overload is slow. Deadlifts are especially awkward since I need to have my torso basically parallel to the floor at the bottom and squats seem difficult to do pain free.* Try externally rotating your hips and feet and letting your legs travel more out to the sides rather than straight forward and back. This will essentially “shorten” the legs since their vertical travel will be less. It will take some time to adapt to the new stance on the lifts (more sumo than conventional on the deadlift for example) but will be worth the effort and accomodation in the long run. *10. John: How can I better avoid headaches after volume set, mostly for legs? I try to control my breathing and take a new breath at the top of every rep but it doesn’t seem to stop the headaches from coming, especially during my squats. This never really happens for upper body exercises no matter the weight, volume, intensity or breathing? Thanks!* This is a much more common problem than you might think. One of the easiest things you can do is take a couple brief rest-pause stops in the middle of your set. Even if you could continue without one, this helps to give you a chance to take a couple deep breaths between reps and re-oxygenates the brain just enough to decrease what you are experiencing. On a more long term basis, you could look a bit into the breathing mechanics that allow for longer breath holds. As an example, Wim Hof has quite a few techniques and drills that he preaches that provide you with an ability to lengthen this time gradually and safely.

[@supaa4512]

Thank you soooo much Jeff

[@kufijerry]

Thanks so much!

[@FoolishlyAlive]

Merci Jeff

[@Tomasz.Nowakowski]

Thank you for the reply Jeff!

[@setha6163]

Do we have to reply to the Q&A post to be considered for the Fast Q&A selection? Or just any comment within 2 hours of the posted video?

[@CankleLock]

Jeff: you won’t look like this guy until day 185 then wake up looking like this guy on day 186. Me: how did he know I was thinking that

[@iwantlee9510]

He knows that people are stupid.

[@Mr.Chicken815]

He be smort boi

[@bladesmith5927]

BIG BRAIN

[@rickyrickalvous2982]

Honestly, it seems obvious but from a personal account it's what discourages people the most. You usually look at the end result and most times it discourages you and you forget overtime you look better which gives that positive feedback

[@microice12able]

Because he does his face pulls

[@lisafritsch6569]

Jeff, thanks for including women. I love watching your tips even though they are male centered. Please keep including us!

[@cigall]

Same! (The AthleanX women's channel is nowhere near as good as this one)

[@melaniek7034]

LDF thanks so much for saying that! I tell all my lady friends to subscribe to this channel. I agree this is way better than the women athlean xx

[@cigall]

@The Blunt Optic I agree, the kitchen is indeed for guys :P

[@AshelinFox]

I wish I could like this comment more than once. This channel is amazing and has helped me so much!

[@ssj4rit]

The Blunt Optic of all the women jokes you chose the most unoriginal one, if you’re gonna be edgy atleast be good at it

[@marvinmagtuba6001]

The longer i watch your videos, the easier and simpler I balance my eating habits and working out smart. I get this all for free. Thanks Jeff

[@Jo5eight]

This is my specialty! I work for BodySpec in Los Angeles and we offer the most affordable DXA scans that I know of. This video is pretty much what I preach to all our clients!

[@athleanx]

*NEW “FAST ACTION” Q&A* - After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release and I will pick 10 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

[@Zetsuke4]

NOTIFY FIRST

[@oo88slatt]

wow

[@Cloudy_Zero]

Ouch

[@l.k5244]

.

[@Ouopa.]

NOOOOO

[@itsmarioibc]

Jeff: Jessie ur soooo good at math Jessie: with a calculator I felt that

[@FifthWiseMonkey]

Can I loss fat and still gain muscle if I go as far as 500 defecit daily

[@Da34Box]

@@FifthWiseMonkey if you're in positive nitrogen balance, ie consume enough protein

[@ale03000]

@@FifthWiseMonkey if you are a beginner to strength training with a high body fat%, YES

[@blessed7fold]

Jeff I just found you tonight but I have been looking for someone like you my whole life. No one and I mean NO ONE has ever been able to explain this as well as you have! I have been trying to find a explanation like this for 20 years.

[@jessicanganhuynh4769]

I have been following this channel ever since I was in high school and apply things I learn from this channel to my fitness journey. I just realize Jeff never do a sponsored video at all

[@Saintraees]

He said 'cheat meal', ladies and gentlemen we've now finally got some grace from our favourite fitness guru

[@brucebutler8905]

Raees Saint ya for years he let us believe he only eats carrot cake once a year on his birthday. Meanwhile this guy was having dessert every night. I salute him for being honest and saying if you want your goals just the crap

[@iamthelizardking6239]

Also remember “your wife doesn’t give a fuck about your abs, she cares that you got a big dick and can pay the bills” - mark rippetoe

[@montywilson4062]

rick toretto facts 🤣 l💀

[@Re3iRtH]

@@iamthelizardking6239 Got a link for that?

[@Kurostyle21]

He eats whipped cream everyday. Cheat meals are fine in moderation. Problem is people do cheat DAYS and these far too often.

[@lboiler7442]

"just north of dead" 😂

[@meso6324]

It’s true tho that is living life on the edge

[@leestevens1539]

l boiler i totally see why people would want the best body they can get and keep healthy at the same time but 1-4% just seems like a new level of self harm and torture

[@joshuacooper4438]

I thought that’s what I heard lol

[@iceman00behave]

Can anyone actually attain less than 3%? I heard a rumor of one body builder who supposedly hit 3%, but never anything under that. Anyway i think most people can agree that most anything under 5% is not healthy, and even Jeff's 5.4% seems to be pushing the limits of what's healthy, long-term.

[@blueeyedbull67]

Fantastic idea to use a visual chart. Definitely blows out all the other ways of estimating bodyfat while also giving people a visual goal to attain. Love it!

[@michelletellier7841]

The "eye chart" is SO helpful, thank you! I feel so much better about where I'm at. I HAVE heard guys commonly talk about being below 10% and me at 20% was thinking I had a ways to go. Looking at the chart tells me that I would personally not want to go below 15

[@ashleylongstreet4755]

“Just north of dead”😂😂😂 that guy is literally purple omg

[@hoanganh-dx3qz]

I dont get this. Plz explain

[@Zsolto66]

@@hoanganh-dx3qz "North of something" means over/above that thing. If e.g. your weight is north of 200 lbs you are a bit heavier than 200 lbs. So if you are "just north of dead" that means you still live but by a small margin only.

[@jonnyboivan]

@Soccerkid43 are you stupid? XD

[@ArkFreestyle]

@@Zsolto66 so if North of 200lbs means a little over 200 lbs why doesn't North of dead mean a little more than dead?

[@Zsolto66]

@@ArkFreestyle Because we guess Jeff did not want to imply that that guy is actually dead :)

[@joebob978]

The Greg Doucette visual eye test is most accurate technology.

[@bloozism]

I heard he's a doctor

[@ez260]

@@bloozism AND a fiber god

[@justhair17]

Also a nutritionist

[@peterpolakovic870]

Laser eyes

[@spikeadam6653]

@@bloozism Greg is not a doctor, He is a kinesiologist! and he is actually clarifying that in every and each video!

[@jovanlee1825]

I like where this channel is going, more lighthearted and entertaining while retaining the informative and practical tips and advices

[@____-wo6zb]

Yes. I'm loving this.

[@j.rhodesbass225]

Lol! Thanks for the vid, and not only this one but all of them Jeff! I really like the fact that you incorporate humor in with your teaching methods, I am truly going for my fitness goals and seeing the results I thought were only a dream and alot of it can be created to you. I was kinda built like Jessie. I quit drinking almost a year ago and that was the start of it all, no junk food and healthy eating that I actually enjoy!! I'm 41 and I'm seeing results that alot of guys half my age don't even have. I can't thank you enough and will continue my journey with your advice/channel!!! Thanks a million, Josh.

[@realAamirShahzad]

first time ever I managed to click in 15secs and giveaway rules changed 🥺

[@wijesekarafamily4341]

Aamir Shahzad sameee

[@Ranganation]

Jeff out here throwing shade "Btw if you're going to put it on your channel and not give us credit, bad move" 😂😂

[@Thedog674]

who’s that intended at?

[@chadwaters5894]

Probably Vshred, he copies everything Athlean X, sometimes move for move and word for word. I wouldn't be surprised if he even stole images.

[@piyushaggarwala]

Jeff is by far among maybe one other the only worthy youtuber who has wisdom for health and fitness. His material is epic.

[@fitness403]

Just by following your videos I have not only improved my training at the gym but I'm able to see my abds like never before in 3 weeks.

[@MenacingThreat]

I absolutely loved the scene changes. Looks like a lot of work went into keeping the viewer engaged. Great work guys!

[@BlackSaiyan24]

A point that may go overlooked: the illustration/example you gave about traveling to NYC from either San Fran or CT was simple, but powerful; it had me nodding my head in agreement. An effective teacher uses teaching points that are easily and readily understood by any audience.

[@nestormondragon]

I'm so happy this channel finally got a video quality upgrade! Sound and video are finally on point! Great job guys!

[@robertadams5437]

Additional motivation is so important! I have been on a fat loss plan and just yesterday noticed I can see my back muscles flex now! So exciting!

[@CowEatingAnt]

Rather than tropes where Jesse acts a bit idiotic and self-depricating, I would personally prefer to see more videos with him genuinely crushing it and making gains. The changes in his physique between his first videos and now are inspirational. I'd just like to see his continued success and transformation to serve as inspiration for me. It's really relateable seeing a guy like Jesse make a transformation through real effort since fitness hasn't been his lifetime pursuit. Jeff, you're the inspiration of what's humanly possible and I love seeing your work ethic and results, but seeing a regular guy like Jesse go from scrawny to ripped gives me motivation that I can go from overweight to fit.

[@zakinnamis5577]

This was some how poetic

[@marcosladarense]

It is not inspirational. Her got well paid to transform his body. and that was his job. U need to work on a crappy job full time and take care of ur family. U have no motivation to get fit. Ugly truth

[@CowEatingAnt]

@@marcosladarense I'm certainly trying my best though. I've dropped 26 lbs since Dec 29th!

[@marcosladarense]

@@CowEatingAnt , that is good, man. u are u only inpiration. the only motivational thing you can find is in real people like u, not in celebrities or famous youtubers. remember that they have a much easier life and get paid for.

[@Linky609]

@@CowEatingAnt good for you man! It's a long road, I've gained and lost many times, the part I'm trying to get is keeping it off. It's corny and somewhat cliche but it really does require a lifestyle change to keep the progress you make.

[@raideratlas3098]

Lol I love Jessie’s cliff notes 😂 they’re hilarious! I want to see Jessie’s intro AND outros in the same video for future videos!

[@sreerajkp7516]

Man i like when jessy shows up.. he adds a smile on my face.

[@billybbob18]

They bring out the funny when combined.

[@Magnusfication]

Jeff, ive been a fitness professional for over 10 years and that visual comparison chart just blew my mind. What a great idea. Im definately using that, and dont worry ive been directing people to your channel for years 😉

[@ryancummins4913]

Alright Jeff, how do I see that 6 pack come in? *curls up with an entire chocolate fudge cake in bed and hits play*

[@ilikepeanutbutter5870]

I like you commitment here

[@MrX-rk9or]

Nothing wrong with not wanting anything even remotely reminiscent of being able to see your muscles through your skin.

[@ilikepeanutbutter5870]

Mr X If I had a penny for every time someone fucking killed my joke like you did right there I’d be rich

[@joshualang4759]

😂😂😂😂😂

[@MrX-rk9or]

@@ilikepeanutbutter5870 Ok. Maybe time to take the hint and come up with smarter/funnier jokes then.

[@channeldeleted834]

Body fat is really misconceived today. People will have 15% but think they are 10%. They also think they will get abs at an ungodly fast rate if they just “work hard enough.” It’s more than that; it takes both training and nutrition plus patience if you want that precious six pack. Great video Jeff💪🏻👍🏻

[@PACHOUSEFITNESS]

That's because there is no real way to accurately measure bodyfat%. a dexa scan but it's not 100% either. You can just go off how you look in the mirror. I never did one sit up or at work and mine started showing a lil around 19%. At 15% a lil more at 10% a lil bit more. Not sure if I was 10% really it was a inbody scale.

[@rawpow1]

Another great bit of content. Love how Jeff always takes the time to go through things both in practice and the underlying principles behind it all, in full openness. I was around 7% ish for a good while but then gradually got a bit complacent with my food & gym routines and sitting probably around 10-11% now (just based on the charts), really want to try and get it under 10% again and revisiting this channel is definitely helping with the inspiration/motivation to do that. That said - can 100% relate to the sustainability part - a few years back in college I was training hard 7 days a week and eating way too 'lean', had like no fat on me but it was in no way healthy or sustainable, thankfully moved away from that after some time :) All about finding the right balance that works for you

[@k8wgth]

Bro can u tell me how to know how many grams of protein and carbs are in my food bcs i want to lose body fat (currently at around 16-20)? Thanks!

[@SJDaRosa]

Thanks man. I'm on my 4th month of training/dieting. Doing mostly cycling, weights, aerobic, and lots of walks. I've lost 31lbs. I'm trying to basic definition in the future so I got some ways to go. I got rid of a lot of that college weight at least

[@sam2971]

The shots and the lighting are insane, definitely a new level. Keep it up!

[@lukewilkins3737]

Jeff: Jessie's so good at math Jesse: W I T H A C A L C U L A T O R

[@quinzoto]

your free content is by far better that most online programs and ig "trainers"

[@Star_Scream037]

I had surgery where I had a tube in my neck, and was on liquid diet for 8 weeks. After I recovered, It took a few weeks for my jaw to open wide enough to eat solid food. During this process and after, I stopped eating fast food and only drink water. I lost an insane amount of weigh, but in an unhealthy way. From 246 to 187 in 4 mos. I am currently in the gym using cardio and strength training. I have never had abs but I can feel them under the layers of fat but I wont be able to see them until my body fat comes down. I'm 5'11 @ 187lbs. My goal is under 20% body fat. I will not quit no matter what. Thank you Jeff and Jesse for motivation and the information.

[@jondriggs]

Hey great vid - I also thought it was worth mentioning that the various cuts in editing of the video had a really good flow to it. It really helps to break things up, and I think helps me digest the all info better.

[@uyt2009]

Hi Jeff I really enjoy your videos. They are very informative and I apply your suggestions and techniques to my workouts as well. Lately I have been wondering, "How many exercises should I do per muscle??" I thought that this topic would be a good one to do. Thanks so much for your knowledge in the fitness industry.

[@tadbubs]

Dude! I always love your presentation. And you and Jessie are hilarious. Thanks for the formula. I'd never seen it so succinctly broken down that way.

[@katelynnoconnell3571]

Im actually really happy at you tube because i kept seeing these pictures around the place, i never knew where they belonged and that they came from yourself so im thrilled this recommended this vid to giveye some credit

[@lizthetank]

Yo this is perfect! Exactly what I need to make sense of my training and what I'm doing. I have a realistic goal and date now. Thank you for doing what you do!

[@matthendrickson8997]

Jeff: Trying to win a free program is killing your gains

[@brucebutler8905]

Matthew Hendrickson that’s pretty funny actually

[@symlah]

Gummy bears are killing your gains

[@770827]

jessie is truly a great addition to the channel!

[@veggiem0nster]

Great inspiration video. Vegan diet mixed with biking, running and occasional Ab Ripper X did it for me. I went from 24% down to 15% in 5 months. Getting back into running shape was my main motivator.

[@CeresIsABetterPlanetThanPluto]

Can I just say I love you for saying "unhealthy" for physique competitors! I watched a video where a bikini trainer said and this is verbatim "ideally a woman would be at 16% BF". I had to go back to athlean-x to clean my ears.

[@MelB868]

She wouldn’t like me then my body fat percentage is 40.9 percent

[@ha5541]

16% is pretty perfect for a girl though

[@CeresIsABetterPlanetThanPluto]

Well are we talking actual 16% BF or that caliper nonsense. If its DEXA 16% BF ---she is definitely not menstrating and therfore very likely going through bone density loss. Are some of those 16% BF women world class athletes?--yes. Are they permanently damaging their bodies?--also yes. Can you be an Olympic level athlete and be unhealthy?--I mean the first guy that ran a marathon died. Athleticism does not protect you from pushing your body past what it can recover from. Reproduction is a key biological function-when your body says "nevermind your dying" --thats a big deal, and to me a big red flag/definition of unhealthy. At the very least physique competitors are not reproductively healthy. Amenorrhea happens to women on either side of the range of healthy BF for a reason, their body is saying it cannot do all the necessary biological processes and so has had to prioritize immediate survival over long term health. But if by "perfect" you mean "attractive" --I mean tastes vary. Also its culturally conditioned. Beauty standards and health are really not the best of friends historically though. I'd rather not have a broken hip at 55 and so I'll take being a little imperfect. I think its shortsighted to choose otherwise. You're a lot more attractive to more people than you think you are if your a woman sitting at 25-30% BF --I guarantee it.

[@ha5541]

@@CeresIsABetterPlanetThanPluto I meant perfect as in attractive lol. I’d much prefer around 18% but they’re close enough I guess.

[@maddi3787]

@@CeresIsABetterPlanetThanPluto Yeah I lost my period as soon as I hit 17.5%. Never going back to that again. I'd really like to see someone justify that as healthy, same for men with very low body fat. I always used to belive that competive body builders were the ideal goal of fitness, but now that I'm older I realize how wrong I was. I disagree with your other point though. I don't think a body fat of 25-30% is attractive, at least by America's standards. It might be different where you are. Body fat alone obviously doesn't dictate how attractive you are, even how attractive your body is because it doesn't mean you're actually muscular, similar to weight, but overall unless you've had lipo or a BBL I think 25-30% is too fat. 18% is still too low for a lot of women too. 19-20% is more reasonable and healthy.

[@chriss2948]

That Jesse is so informative. Jeff, you could learn a thing or two from him!!!

[@jaimect]

Love the videos: always fun and informative! They also keep getting better. Jesse is the man! Keep up the great work you lot

[@junaidtipu7340]

Started at 23% body fat ten years ago, realising importance of healthy lifestyle, diet and sustainable exercise, have managed to cut down to 7% body fat in TEN years. Hitting 40 this year but feel mighty good and well for it! Lean meat, greens; targeted core exercises and good long walks, HIIT once a week. It all can and does work

[@Rennat9002]

I’m 20% and my top row shows very well. Definitely varies.

[@steinarey]

Jeff, you messed up the math! 200 lbs * 0.3 = 60 Now you'll want to drop to 10% BF. That doesn't mean 200 * 0.1 since that would mean 10% at 200 lbs.

[@lakshyamongia3270]

Aslo no one is burning only fat in 750 cal deficit, say goodbye to some muscle too

[@assassin2012e]

@@lakshyamongia3270 750cal defcit is in OK range to not loose muscle. You just need to tell your body that you still need ur muscle by doing weight trainings and taking enough protein per day.

[@mgnava5901]

I love this new editing on the videos you guys are delivering! Kudos to Jesse!

[@elliottberkley]

The added comedy to a great channel is awesome. Great job guys!

[@vikrantsdogra]

Good stuff as always, why am I feeling Deja Vu' while watching this video? Everything you said in this video seemed exact thing has happened earlier as well.

[@ammarulhadi5737]

I'm jealous that women can look as shredded as men at twice the body fat percentage. How does that work? Women are so blessed. No one's gonna talk about it?

[@flanker0761]

Ammarul Hadi I was thinking the same thing looking at the two charts. Smh

[@Bsiobloom]

This is an old comment, but it comes down to essential fat. Women need higher fat stores than men. So 20% bf for women is not the same for men. Moreover it's easier for men to lose fat and build muscle since your body does not need to retain that much and you've got your good pal testosterone at higher concentrations. In reality it's much easier for men to lose fat and build muscle.

[@kevinj8413]

Love you man bin watching you channels for what feels like 15 years deep

[@NandaLinnAung]

This is good video. I am on 18.7% body fat and I am happy with my body and life. 171cm with 62.5 KG after dinner. Very educational and informative video.. thumbs up.

[@doudoune8035]

I like the interactions between Jeff and Jessy.

[@DiscipleWilliam]

*Jeff makes a video on bodyfat %* Greg Doucette: 👀

[@cramz101]

I think Greg would mostly agree with the video here.

[@DiscipleWilliam]

Rich Lee I agree, I’m just saying he’d be on the look for any slip ups

[@Alp4464]

99% of you guys are morons xD

[@WhatIsItToBurn]

Greg would throw a huge wobbler at the "1-4%" =P

[@skyfe5430]

Jeff: names DEXA scan Greg Doucette: ... 🤬

[@wacopaco2099]

Probably the most helpful and most realistic body fat help video in this site

[@honeycho143]

I have nothing more to say .. i just like his videos so much .. I’ve tried some of his abs workout and its really good

[@DuneDee]

Lighting plays a huge role, too. In my bathroom I got barely visible abs, in the gym I'm shredded not just at my core but all around.

[@SlavicPrideOfficial]

Can relate

[@JOkERBIDEN]

I’m at 14.3% fat and have finally been able to see my abs. Taking longer than I’d like to see my lower abs but I’ll get there. Goal is 12-10%

[@zhangzongchang1057]

Go for 12 percent. 10 is too difficult to maintain.

[@kennethheath4363]

So where are you at now?

[@NeonGen2000]

Very good explanation. I have a very low bodyfat ratio due to fast metabolism. I don't do abs workouts nor do I have a job that requires abs strength. I have been showing abs for years.

[@themarathongamer7635]

I'm very, very, VERY new to weightlifting, but its something I've decided that I'm going to go all-in on. I found your channel by luck several days ago and I'd like to thank you for being a voice of reason and easy to understand and follow! I hope to have good progress to report as I go through my journey. Where I'm starting: 220lbs - 5'9" - 32% body fat - age 46 Goals: 10-15% body fat and actually physique that doesn't mimic Buddha. :D

[@manwithnoname1917]

"Just North of Dead!" That made me chuckle!

[@fernandoaburto7040]

Just to add my personal experience: I started seeing them at 15% bf, then dropped to 14% and they were even more visible. Unfortunately, I lately gained some weight and am currently 17-18%. However, I can still see them because I never completely stopped training my core. That's what Jeff means by "training effect".

[@Aaroniii]

How do you know ur bf percentage

[@ameliacarter7656]

I always learn so much every time I listen to u! Awesome teacher! Thank you!

[@cmann517]

This was my favorite Athlean video so far

[@KarmaZyn97]

I'm at 28% wanting to get down to around 10%. Only been training for about a month, and your videos have opened up a whole new world of knowledge for me. Thank you for putting this stuff out here!

[@gamemak0r]

How did your cut go? I was at 30% last year and now I am at 24%, very happy with results already and still pushing hard to get to 10%

[@sindrestokke79]

Give us an update! :D

[@LuminousBorah]

10% body fat is not good for your health tho

[@gamemak0r]

@@LuminousBorah I may be wrong but from the research I have found on the internet I believe it is a common misunderstanding that 10% is dangerous, it can be but only in certain situations. 1. You're a woman - there is a great deal of research showing evidence that woman need a certain amount of fat to regulate their menstrual cycle. 2. You're malnourished - this is the biggest point of confusion. When cutting down to 10% you must be in a caloric deficit and for lots of people once your caloric intake is that low it means eating less and less so that you're receiving less nutrients, but if you still receive the correct amount of nutrients and are still at a caloric deficit you will be fine.

[@LuminousBorah]

@@gamemak0r Interesting point, It makes sense.

[@hiraeth1967]

Let's give this a try. In training how much time does it take for "noob" gains to stop and how to take care of your joints and tendons in the beginnings of training. Thanks Jeff your vides helped a lot.

[@kpsig]

Between 18 to 26 years old I was at 12%, 84kg and 183,5cm height and I was only playing basketball and doing short, very fast pace road cycling. I miss those days… I am trying to lean out again, now at at 50yrs old, it really felt so good…

[@hikmatkharoti4524]

Thank you so much for this great video, Jeff sir please make a video for post back surgery or pre back surgery, please

[@philipdimitrov6123]

I can't believe Jeff removed the giveaway one video after I won a free program hahahah. At least I can say with certainty that the giveaway was NOT fake! Thanks for the program Jeff, it was just what I needed :)

[@tal2939]

damn man, i never won man so it kinda sucks, but good for you mad hope u'll enjoy it :D

[@philipdimitrov6123]

@@tal2939 Well I also had lost hope in that giveaway because the chances are under 0.1% that you'll win but I guess good things happen when you expect them the least (btw i clicked the link 50 mins after it was posted haha)

[@tal2939]

@@philipdimitrov6123 i guess so, maybe Jeff will answer my question

[@tal2939]

@@philipdimitrov6123 btw which program did u win? like do choose your own program out of the many he had or is it a random one?

[@philipdimitrov6123]

@@tal2939 You don't get to choose, it's a matter of luck. I got the NXT Anabolix program, which is basically part of the programs he uses to train his high-class athletes (therefore much much harder than AX 1 and 2 ). I personally find it extremely challenging (impossible at some moments) but most of the exercises are alredy available for free (his youtube videos). The techniques and structure is unique so the program is definitely worth it, but not the only way to make great gains

[@randomthings1036]

Can you continue the PERFECT home workout series?

[@saudbukhari2130]

Man these videos are sick, one of the few content creators getting better and better overtime, you're the best Doctor Face Pull

[@woopwoop6316]

wonderful ❤️ finally someone who is honest and not bullshit talker its about training and nutrition

[@chrismattey8304]

“CEMENT LEGS” My question pertaining to “athletes” specifically, may be an obvious one but I wanted to see if there was anything else to consider. Every now and then an athlete gets the dreaded “CEMENT LEGS” unfortunately that may happen on game day. Other than obvious aspects to look out for like proper hydration, “proper” caloric intake, what the athlete was or was not doing exercise wise the week preceding their game and the appropriate balance and use of dynamic vs static pre-game stretches... is there anything else to look out for, help with or tricks you’ve learned along the way to try and minimize those cinder block legs (especially come game time)? ?Thank you

[@shaunbradley6006]

Love this the chart is so good. I'm on the 20-23 % going to train hard and keep eating my meal plan to get to 10%. You should make a Jessie chart from the day he started to now 💪🏼💪🏼

[@elvinnare]

Hey Jeff can u add a short segment in your next video explaining types of oats and how it helps before workout? Thanks man really appreciate your videos!

[@blasstois]

Trying to get abs to show by the time I’m 30. Have been working at it all last year as well. I’m down about 32 lbs and am feeling great. Sorry Jeff, love my nightly jogs!

[@mattmcfatter7629]

22% body fat starting out to 17% body fat. working on the last 3%. Thanks Jeff for the videos.

[@Hokit]

Thank you very much. Something I've known (somewhat), but needed to hear.

[@woundedsoldier1766]

This is a very useful video. It's both educational and motivational

[@deanrosler4244]

Me: Spelling "Jeff" right. Jeff: You're spelling that wrong AND it's killing your gains!!!