How to Lose Love Handles (No Bullsh*t Guide)

My no B.S. guide for how to get out of the skinny-fat stage and stay out of it for good.
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𝗛𝗼𝘄 𝘁𝗼 𝗟𝗼𝘀𝗲 𝗟𝗼𝘃𝗲 𝗛𝗮𝗻𝗱𝗹𝗲𝘀 (𝗡𝗼 𝗕𝗦 𝗚𝘂𝗶𝗱𝗲)
Introduction - 00:00
My Transformation - 00:55
Phases- 01:48
Nutrition- 02:32
Training - 04:21
Cardio - 05:08
Sleep - 05:44
Failure Prevention - 06:00
What Now? - 07:30
Workshop (Ad) - 08:11
Public Service Announcement - 09:22
🎥 Josh Brett @brettjosh = Making honest fitness documentaries for people who want to look good but feel even better.

[@brettjosh]

Thanks for watching!🙂 Free guides: transform.brettjosh.com/josh-brett-links Follow Me for Extra Content: 📸Instagram: joshuwab_ - instagram.com/joshuwab_/ 🐔Twitter: Brettaljeni - twitter.com/Brettaljeni

[@normiedeathsquad40]

1. Lower calories high protein. 2. Training. Resistance, progressive. 3. Cardio. Low and slow burns more fat. 4. Sleep. 5. Failure prevention. Set a goal. Habit forming. Self image.

[@BENIS8D]

Thank you

[@ItalianEmpire126]

6. High protein, Extreme vitamins.

[@peterjayobillo5674]

7. Emsculpt. for more defined waist. Then maintain it.

[@RomyIlano]

The problem with being skinny fat is that people think you’re not out of shape! Inspiring work on yourself congrats

[@SergeiFedorov77]

Like you pointed out, consistency is very, very important.Try not to skip any sessions when you "don't feel like it". A slower session is much better than no session.

[@thememelord6510]

and later on you will be glad that when you weren't having a goody day you still got a work out in. It'll be the highlight of the day.

[@alejandroperez5368]

@@thememelord6510 But you will have 2 hours less to do actually important things, instead of lifting weights.

[@thememelord6510]

@@alejandroperez5368 first of all a workout session is usually around 30-50 minutes. Second of all a 99% of people can make time to train instead of sitting on their asses watching tik tok. Third of all lifting weights is important for your health and to progress to your ideal body. Excuses don’t make progress, work does.

[@LarryBeeswax]

I started getting really fit when I stopped being motivated and started being disciplined.

[@SergeiFedorov77]

​@@thememelord6510@Alejandro Pérez Exactly,when we're talking about getting results then it could be considered "really important" doing that session, no matter how unmotivated at the moment, but it is of course up to each personto decide if they have someting "more important" to do at any given time. But this is a discussion about training and getting results 😊😊

[@sebastian123N]

Thank you for being straightforward, honest and to the point. Many of these videos take hours and days just to make a point. They weigh you down more than excess weight.

[@BackGuy]

Your content is definitely helping more people figure out what can work for them than most coaches out there. It's all about reaching that calorie deficit in a way you can actually maintain and live with. Great video as always

[@needdeeps]

Thats it Back Guy approved him

[@MacGyver303030]

Smol bak approved

[@makhundred]

bahkah ghai

[@Josh-mm7qt]

We love you Back Guy

[@DenaturedProtein]

I'm sorry, we don't speak smol bacc here.

[@sfrealestatedealmaker6001]

I lost 100 pounds in 2 years, now just in maintenance phase. One tip that may help you if you’re looking to lose weight: It’s not a “diet”, it’s a lifestyle change. Meaning, what you change is permanent, not just “temporary until you lose weight”. If you go back to what you did before you lose weight, you’ll go back to being fat. I hope that helps. Best of luck! It’s hard at first, then you get used to “your new normal”.

[@ItsBeenTooLong]

PREACH! 🙌🏼

[@pogizsoli6672]

The "diet" word comes from the greek word "lifestyle"

[@coyotelife9732]

Yeah I constantly hear: "are you still on that diet?". I no longer drink alcohol except weddings, birthdays etc. No more cola of any kind. No more deep fried food like chicken wings, French fries or chips. It's not too hard to adhere to. I don't consider it a diet, just eating cleaner than I used to.

[@ExergyMag]

Wow! Losing 100 pounds is an amazing achievement, and I applaud you for your dedication. I couldn't agree more with your viewpoint on a lifestyle change versus a temporary diet. It's about making sustainable adjustments that become part of who you are. Speaking of which, I've been producing some informative videos on my channel that discuss various aspects of weight management. I believe you'll find them interesting and useful as you navigate through your maintenance phase. Feel free to explore them and let me know what you think!

[@karlkarlsson9126]

The best advice I can give is to eat healthy, like salads and potatoes, and only drink water for 5 days, and try to throw in some 24 hour fasting once a month, then you can use your weekends to eat whatever you like, because in reality you will never stop eating junk food for a whole life time. But try to have the lifestyle and mindset of keeping your system clean, like running water through your veins. I kid you guys not, I tried extreme cardio, wight lifting, but my love handles never went away, but then I just avoided dairy products and sugars, and only ate chicken, potatoes, salads and drank water. Basically avoiding dairy products was the key for me since it involves so much fat and sugars, like fat sauces etc. My fat just went away and my abs starting showing, free abs, I was even worried at one point that I was getting too skinny, that's why I started eating some pizza/ice-cream/cake, whatever you like on the weekends. The life lesson is, think about what you are putting into your mouth, treat your body and system like a fresh pipe. Exercise is really just the icing on the cake.

[@ChristophWalks]

Congrats on your success man! I noticed something you did that helped me as well: Documenting your fitness with photos. I think people that don’t do this give up bc they don’t realize the progress they are making. By taking photos frequently, and sticking to a routine, then just giving it a year, I was able to finally get the 6-pack I’ve wanted for 20 years. I scaled back drinking a lot, I stuck to an easy-to-follow routine, and then I just waited. I think the waiting was the thing I was missing. Long-term mindset, I’m realizing, is a huge key to success. After a year, I looked back at the body I had 11 months before and couldn’t believe the progress. But without photos I never would have realized that.

[@BT-oj1bn]

Bro you the real MVP

[@silsahchne7236]

I think you meant "people that do give up don't realize the progress their making"

[@joey4592]

​@@silsahchne7236 no he said it right

[@karacalhoun3594]

Yes photo and video make you hold yourself accountable you will notice changes better and worse.

[@yubisnake]

Coming off of respiratory and cardiovascular conditions that caused me to lose 13lbs of muscle mass and left me flabby and super self conscious, this has been a huge boost to my drive. Thanks bud. I'm going to need a solid recomp before getting back in the gym, slow and steady

[@petrozza7206]

I bought your 'guide book' about a month ago, absolutely no regrets. Not super expensive, clarifies a bunch of things to start with, and most of all I'm just happy to support a growth of this channel, at least that much I can do in return of putting me on a good track. It blows my mind how much different I look already after 6 weeks of weightlifting and calorie tracking, and obviously I'm nowhere near to what I want to achieve eventually, but I'm genuinely happy knowing that I'm on a good path which will just need a consistency. Love you (like a buddy ❤️)

[@tyler-edic]

I'm 32 and I just started working out the most consistently I've ever worked out in my life... I started doing knee pushups but can now do 12 regular pushups in a row, and I try to do 32 pushups every day. So far it has been a slow gradual build up in my habit building. It's encouraging to see your before and after physiques in just over one year. Thanks for sharing.

[@denefbla]

Keep going! my story is similar, but I started a bit earlier and can now do 30 pushups at once. Super exciting.

[@ryroyal.]

Also 32 here, let’s go brother. It’s never too late!!!

[@barryr.9354]

can i sell you a bridge? its not realistic to expect to lose this kind of weight and at the same time build that kind of muscle/definition doesnt mean the results are not possible in a natural way over a longer time. just change your lifestyle and dont care about these superficial things

[@SquareTales]

Are you me? I am 32 aswell and did the same. Never ever have I done more than 1 pull up and now I can do 5 with ease. I Go to the gym like every day and would like to do it 2 times a day actually :D but I must slow down a bit

[@Souloux]

Keep at it, I started doing push up daily 2 years ago. I'm up to 200 per day, 4 sets of 50.

[@WeJustDrive]

Respect for making this video. It's a nice summary of pretty much everything someone needs to get started. Number one thing people is consistency and discipline!

[@shanaewilson1703]

He had me at “my face transformed” and I could definitely see the big difference! Glad I found this channel. Very motivating!

[@drevil2675]

You just summed up what I learned from lifting these two years. Such a great channel. No BS.

[@Cos_Tycho]

Your work is truly remarkable! It exudes honesty, helpfulness, and authenticity, which are qualities that are difficult to come by these days. Your advice is practical and achievable, and your passion for aiding others is evident in every piece of content you create. Your content is not only clear and easy to comprehend but also highly relatable. I implore you to continue your hard work, as it is greatly appreciated and impactful.

[@faisaln4865]

This guide is one of the best out there, because you actually hold the person accountable and aren't giving BS "hacks" or "easy way out". More importantly you actually give a lot of great advice! I already lost 35lbs because of the "consistency over intensity" mentality. I have since then plateaued and came across this video to help me get my last 15 -20 lbs. to get to my goal! Ill update you guys once I'm done. I hope everyone here hits their ultimate physique goal.

[@gabiruman]

One of the best videos I've seen out there in a while on this subject. I have been sort of skinny fat / skinny my whole life. I've been working out on and off for loike 10 years, but my main problem has always been consistency. For some reason everytime I start to be consistent something happens that stops me from keeping at it, most of the times it's related to another obligatory occupation that comes up, lately that has been construction and renovation work in my house, before it has been moving out, then in the middle I sometimes get sick, or I get some sort of injury (I have scoliosis that affects the entirety of my right side, this has led for example to a shoulder tendinitis and knee pain) all of this makes me loose momentum and motivation. I know this just sounds like I'm making excuses, but life does really get in the way sometimes, despite having the time for it and where I actually fail is that when I loose the momentum I struggle to restart again, for example I may have something that makes me stop for a week but instead of restarting next week, I won't restart until another 2 weeks later. Still I try not to talk myself down for not sticking to it, but instead encourage myself because I haven't given up in the face of adversity. What I've found actually helps is to build a gym in my house and workout in the morning and get that out of my way, so as long as I get good sleep and am not too tired because of something I did the day before, I can keep consistency for longer.

[@DBucksify]

Hell yeah Josh! I love the "being healthy shouldn't be a niche, it should be in everyone's best interests" ❤ I'm going to look into your program

[@thenry3600]

if you want to lose love handles and you're already working out use fat cavitation machine. I don't know how the fitness community has yet to catch on, the beauty community uses this.

[@RobertMorgan]

Health should be a STANDARD, not a goal.

[@learnwithme____]

Sometimes people over do it in the sense where you don't need to start with terms like recomposing and stuff. People always overcomplicate things which is just not necessary. Understanding fitness is not hard. If you want to lose weight you eat less and healthier and train hard and if you want to gain weight you more and train hard, it's that simple

[@J0SHUAKANE]

"If you are hungry, eat. If you feel tired, lay down." - Bruce Lee

[@nooblifter390]

No it is not that simple...it is quite complex on your goals.

[@IAmTheRealUsopperGoddamnit]

@@nooblifter390 But focusing on the details makes you lose track of what really matters. At least this is what happens in my case.

[@nooblifter390]

@@IAmTheRealUsopperGoddamnit elaborate.

[@litchi2283]

Actually it's much more complicated for skinny fat people

[@Gta_Laughs]

I’ve so much appreciation for the content you put out. There is so many fake/bullshit fitness information and all the genuine stuff gets lost amongst that. I hope your channel grows so more and more people can benefit from the correct and more informative information:) 👌🏼

[@Ibm19000]

4 years ago was inspired a video from a different "new and underground" youtuber and gave me a boost like no one ever before. Got shredded crazy. Few years went by went through break up. Now I see your content and makes me happy and motivated again to get myslef into shape! Thank you very much!!!!

[@MarwanMahdy]

this is the first time I watch one of your videos. I have to say that I was already doing everything you mentioned in the video (even reading Atomic Habits, lol). But what made me love the video is your transformation. I have the exact same body that you had and seeing someone go through the same process and actually making it is very motivating. Keep it up King!

[@devenk4117]

Literally one of the best fat loss videos Ive ever seen. Thank you for putting this together and congrats on the transformation. The fact this is free is mind blowing.

[@nezkeys79]

It's not mindblowing imo or shouldn't be. What I mean is that there are too many people just trying to sell you their magic potion like the video creator pointed out, so if he was doing the same tactic as them he would just be the same in a sense. He still probably gets revenue when people watch this vid

[@chocolatepapii326]

He didn't really share anything groundbreaking just generic advice no need to glaze

[@devenk4117]

@@chocolatepapii326 Am I not entitled to my opinion? No need to be a dick

[@khloeghazi4429]

After watching bunch of how to lose weight and doing my own research online, this video came across and I must applaud 👏 great content. It covers physical, mental and emotional aspects of losing weight. Thank you for creating and sharing it with everyone.

[@joshinmoshin2561]

Actual solid advice. No bs gimmicks. Great transformation. I am cutting atm after my first ever bulk. Hoping I come out looking similar.

[@thefriendlyjb]

Your videos are so well researched, explained and edited I wanna watch every single one of them even though it doesn‘t concern me in particular

[@johndoe4073]

4:44 - "You simply cannot out-science effort" 100%! That cuts straight to the bone.

[@dutchdna]

This is one of the most complete and no-nonsense approaches for health and weight loss I have ever seen. Excellent work!

[@adwaitrumde007]

I have seen many videos on exercise, how to start, where to start, This is the best and single most important video I have ever seen which gives me all answers I always wanted.🙌

[@BigRockyD]

I’m right at that in between in the maintenance phase, I’m currently down to 204 from 245. Fast walking about 3 miles a day losing around 10 pounds a month. I’m so close to deleting the hip fat and center stomach. Eating clean taking vitamins and NOT looking for a way out everyday. Commitment and consistence is the only key to this! Love the video friend looking great!! Thanks for the tips.

[@zaielpr]

Nice I was 242 April 9 2023 I stop all soda 🥤all I drink is water 💦 and eat a good Caesar salad with chicken once a day that’s all I eat am at 208 5/15/23

[@ExergyMag]

Congratulations on your amazing progress! It's inspiring to hear about your dedication and commitment. If you're interested in more tips and tricks to target hip fat and center stomach, our channel has some great videos that might help. Keep up the fantastic work!

[@zac7915]

Bro, this video has everything, The content, quality, editing and the effects used throughout are all 10/10. Congrats on the transformation as well. I'm in the front nine of my journey so this has assisted me in the stability and the adherence of my own personal path. Thanks dude.

[@paige172]

😍

[@metalgearsolidsnake6978]

spiderman< What did you eat before and what food did you change? how did you get so fat? thanks

[@JourneytoWellbeing]

Thank you for creating the 'How to Lose Love Handles (No Bullsh*t Guide)' video. Your straightforward and detailed approach to body transformation is incredibly helpful. Your focus on the importance of a balanced diet, consistent exercise, and mental well-being provides valuable guidance for anyone looking to improve their fitness journey. Your personal experience and tips are both inspiring and practical. Keep up the great work!

[@justice7891]

Just wanted to say thanks for making these fitness videos! The delivery of each video is really a breath of fresh air, educational, and entertaining. Keep it out and hope you find success with your workshop and future endeveurs!

[@plasmablackmusic]

Love your videos! Always love getting a little dose of motivation every time you upload! We are all gonna make it brahs

[@abhayvenkatesh8934]

This is an amazingly clear, honest, and inspiring video! Loved the tone, loved the way it was laid out!

[@Cheesenuggest420]

Thank you, I always get stuck feeling like "I'm too much of a regular guy to have a good physique" This has inspired me to get my shit together.

[@kinkaly]

Just started getting back into shape right before I hit the 40s and have found everything you said in this video so important! Habit formation has been crucial and the easier I made it for myself - especially my diet - the easier it has been for me to "pick" healthy habits over unhealthy ones! Great video man!

[@ExergyMag]

Thank you for sharing your experience! It's inspiring to see someone taking charge of their health and fitness, especially as they approach their 40s. I'm glad you found the video valuable and agree that habit formation is key. If you're interested, I have a channel where I share more tips and insights on maintaining a healthy lifestyle. Feel free to check it out if you'd like!

[@spookymunky1]

hehe.. 40s is tough brother.. hugs ? :) .. lol.but yes, working out every day helps... honestly :) hahaha. as long as it is not for show muscles etc.. emm.. keep going ?

[@renoir.kobashi]

@@spookymunky1 nah 40s is where it's at baby😄

[@spookymunky1]

@@renoir.kobashi hahaha. lol. I guess as lifetimes keep extending then 40s is the new 30s ? :) but honestly my body is ruined haha. I feel so old 😅🤣 nobody ever expected me to make it to 30 with my life and work and everything hehe.

[@renoir.kobashi]

@@spookymunky1 well you're here, that's a good thing anyway! 🙌

[@YourFitnessQuest]

I was shocked when you mentioned you need a team to help finish your future videos. I assumed you already had one. You already have such good quality and content. The fact that you refer to them as "documentaries" is telling of the effort you put into your work. I wish my videos had a fraction of the polish yours do. Keep them coming!

[@bradleyabrey1102]

Humble and well spoken!

[@mahdy3495]

one of the best videos out there on this situation, just so natural, really great video man

[@cremebrulee2484]

I’ve taken a break from fitness for my studies(not a good idea) but the end of my exams is next week so I might as well stick to my routine. Watching this is getting me excited for when I can start enjoying life again next week.

[@satinderjit4]

Don’t do it bro

[@yashjain1632]

I was in your shoes. From an extremely fit soccer player to obese in college. Ruining ur diet and not exercising for an A is worse than maintaining your body and getting a B

[@ExergyMag]

Hey there! It's great to hear that you're almost done with your exams and ready to get back into your fitness routine. Our channel has some amazing content that can definitely help you get back on track and enjoy life to the fullest. Can't wait to have you join us next week!

[@nephilimshammer9567]

Fitness actually helps you pass and retain information. Workout hard in morning before school and have a good cool.down like sauna or cold.shower

[@JunHamamura]

this is extremely straightforward and accurate. great video and thank you.

[@1985Seraphim]

Sir, a well done video that has helped me out of my depression and fitness slump. Thank you👍

[@margueritte4845]

I am a skinny fat girl around the belly only and this video was so helpful and just gave me so much motivation, thank youu ❤️🙏🏽

[@CamberFitness]

In short: Pick a diet & training plan and actually STICK w/ it! 😂 Sounds simple, but most folks fail because they pick a short term diet and training plan. You need to make a lifestyle diet change and find a type of training you ENJOY so you can maintain what you achieve. 💪

[@davian_l]

Although I’m not skinny-fat, I downloaded the free guide and it brilliantly lays out all the necessary stuff without the guff. Fitness knowledge doesn’t need to be complicated with 100 different videos to explain the same thing

[@alykgaming]

Wow! what you had to go through just to reach your goal must’ve been very painful, but worth it in the end. Congratulations on you🎉 and great video btw ❤

[@triggeredgamerz7835]

I am 14 yrs old, earlier i was 81kg, everybody made fun of me, got depressed but then i started doing cardio and intense calorie defiecit. Now i am at 67kg but skinny fat, so i just got into resistance training and hope to see positive results soon. Thanks Josh

[@ekolayzer7779]

Good luck bro

[@ramirovelazquez69]

You’re still maturing. Don’t be too hard on trying to cut weight. It can lead to long lasting health deficiencies.

[@larssonk22]

You totally got this, good luck!

[@aoe9015]

@@ramirovelazquez69 if you're overweight/obese, losing weight isn't a bad thing as long as you have adequate nutrients, trying to get very low bf%/abs isnt good for a teen however

[@nickhaa]

Should have lifted weights a few months first so you didn’t end up skinny fat. It’s easier to get in shape when your calories are in a surplus.

[@EatsToYoutube]

Josh is the GOAT. In an under 10 minute video, you've covered years of the best fitness KZbin advice out there

[@JayTeeAyy]

Congrats man, you could’ve easily just given up cause you could see your abs the whole entire time pretty much, but still had the love handles for the long period of time, I’m glad you kept going

[@48TheTwoHours84]

Always something worthwhile with every vid you put out. Thank you for what you do Josh!

[@FrootNinja]

Wow you've your research and presented it in such a clear and concise format long form. I love it, can't wait for more!

[@knutfh]

This video gained you at least one new subscriber! Nothing new, but well laid out with good explanations to back it all up.

[@nobeerlion3991]

Fantastic transformation dude! Very impressive. Super well done!

[@paisano316]

This is ALL GREAT ADVICE!! All of it is GOLD!! I know from 1st hand experience.

[@mdtorres_76]

Thank you Josh, this is a good video, always the key is... balance. I am 47 years old. Been to strict exercise and diet twice in my life, 2006 and 2014. As my weight was almost 230lbs in 2014 (I was 38 then) and a kidney stone developer, I have my personal program, 5 x week for 2 hours (M/T/TH/F/Sat or Sun) for 30 to 1 hour cardio, lift weights, bicycle, etc... and for the span of 1+ year, my weight of 230lbs turned 179lbs... but my goal is 160lbs, so I continued, I even climb to Mt. Krizevac in Bosnia, I saw my body lost weight, but in Nov. 2015, I rushed to Emergency for Palpitation of Heart, 15 hours under monitoring with Defibrillators x 2 until my hearth normalize. The Cardiologist I met said I was killing my body due to my goal of 160lbs with my age & built. I need to target 210lbs to 215lbs... so I did, just do walking for hours, no more gym. Now, 2023, I am 225lbs, continuously walking average 4 to 5 km 4xweek (I felt its not enough), eat a lot, no more kidney stone, but turned to uric acid/gout (ouch), and your video is amazing. Sleep is my problem, because my work scheduled used to be 24/7 on-call for 9 years (wake up at 2am to work), but that stopped last year, so I need to sleep more, "balance & sticking to fundamentals." Thanks again.

[@xander4644]

I am currently in the middle of my skinny-fat deletion phase. 24 yrs old, I used to weigh 260 and have fallen all the way down to 160 by extreme dieting. Now I am at ~180-185 and am just a little skinny fat. Started going to the gym a month and a half ago for the first time in my life. I have been eating around 2200 calories but am not seeing as much progress and do not have as much energy during my workouts as I would like so I will increase to 2500 calories which should still be a very mild cut. I'm hoping to really do a nice recomp for the next couple months and then follow up with a bulk and followed by a cut, just like you. Inspiring stuff to see somebody with basically, if not worse, my exact physique be turned into exactly what I would like to look like. Good luck soldiers!

[@Titanium-lf6nc]

This is incredible. I literally have the same body type and really benefited from this!

[@pazthakrar9270]

Thank you for uploading, all you say makes sense, and yes i am skinny fat, and failed at most programs - Your inspirational

[@DEPRETION.]

Hey Josh, love your fitness advice. This year, I have been struggling to stay focused due to last year and I’m looking to lose weight and reach a lean body fat percentage of 15%. I’m making progress all because of people like you and without this, no one will lose the weight. So thanks for making this. Because of my bodyfat going down, I let go of added sugar and mainly focus on good sugars so that’s one thing. Hope letting go of sugar helps people lose bodyfat.

[@TooShawn]

I’ve rested for two days and instantly failed to reach my last week’s reps. I then realized that it’s okay since my body is just trying to normalize this new lifestyle. Also, as long as I’m consistent without hurting myself is better.

[@RobertMorgan]

Look into Dr Hubermans work on body temp and strength. Studies they can reference, per them, show that your max strength is predictable, it's when your core temp is the highest of the day, and if you expose yourself to brief cold before lifting it's also shown to significantly increase strength, temperature is THE vital metric above all others.

[@mathometer]

excellent advice and worth hearing at whatever stage of fitness youre at. thank you!

[@spronga3305]

i prioritized my academics to focus on college applications the past half year. now that it's coming to a close this month, i'm eager to use that time and mental energy, but into a fitness plan. i'm starting slow by just trying to do daily workouts, not paying too much attention to what specifically i'm doing, to get in the habit of moving every day. i'm saving this video to have a grasp of the fundamentals when it comes time to formulate my plan. thank you for your guidance!

[@ilsur121]

Hey, just watched this video and it is insane how close it is to my daily routine I started few months ago. I am pursuing a goal of reaching a 10% body fat. When I just started I was at 16% and now I am at 11%, so almost there. I totally agree with everything said - all you need is maintaining calories deficit and nutrients proportions (e.g. I consume about 1,700 calories per day, of which 150-160 g proteins, 80-90 g carbs and 80 g fats, or 40%-20%-40% of calories respectively) and do resistance training (I do not do any cardio, but I walk for like 1 hour everyday). I also track my body weight and composition changes on a daily basis and so far on average I have been losing 110g of weight per day, of which 100 g is fat, which is excellent as I almost save my muscles. I would recommend for everyone to use the following tools to make it easy to track your progress: 1) as mentioned in video, an app where you will count your calories and proteins, fats, carbs; 2) kitchen scale, which is also for the purpose of counting calories; 3) scales which show body fat %, because it is more important to lose fat than total body weight. All this stuff easily became my habit and does not annoy me at all , so even when I will reach my goal of 10% fat, I will continue to track all the metrics mentioned above, the only tweak will be increasing my calories to stop losing weight.

[@rajputbhaumik1765]

Can you tell how to trake your calories or protocol type? I am now at 18% bodyfat

[@PhilBot4OOO]

As a 35 year old that's been back and forth from skinny fat to relatively leansmd also tried quite a lot of approaches to resuming the lean physique after falling off the wagon a little, this video sums up everything i have learned in the last 15 years so well. You could pretty much follow the information in this video alone and get good results. Understanding calories. Getting enough protein while maintaining those calories. Finding foods that maximise your nutritional intake and are both healthy and filling. Choosing an exercise regime that aligns with your goal and lifestyle. Excellent video, well delivered, that Mike O'Hearn shoulder look back while mentioning illegal stuff was absolute gold too 😂

[@dorianocristea6407]

This isn’t a video, this is a masterpiece💪❤️

[@michaelrobinson5598]

never seen your channel before but i admire your consistency, your personal growth and this uploads thumbnail. A very well edited upload youve just earnt a subscriber. Keep up the good work

[@curtiscox1435]

I've done a lot of research and can hold my own when it comes to the gym, but this video literally nailed it!! This is easily the best video that beginners should start with, and I will be recommending it to everyone. Good work, you just earned another subscriber!

[@fayssalbensahli5885]

Great video 👍🏼 One more important point as well is to try and avoid Injury, as injuries are the biggest setbacks and can de-motivate you easily. So take your exercises progressively and at a comfortable pace. My injuries were my biggest setbacks.

[@greyarea805]

Can't emphasize your point enough. I partially tore my biceps from overuse lifting, working, not sleeping/eating well, etc and it's taken me a year and a half to get back to where I was. If it hurts more than you think it should rest it

[@ArchMannarino]

​@GreyArea Damn, that was my exact mistake. Too much intensity early on just isn't sustainable for people with jobs and a family. Just focus on 1-2 hours and build up on the weight. My biggest mistake as well and I still regret tearing my groin.

[@RobertMorgan]

And not just injury, just regular wear and tear from stuff working properly. December 2022, I took a challenge from some friends to run 100 miles in that month, over the holidays, all of it. I did it. It hurt my shins like hell, may have given me a bunion, and I lost two toenails that turned black and fell off from what they call 'microtrauma' from too many steps. I pretty much ate what I wanted, and I lost 5lbs over Nov-Dec. I kept it up through March, then cut back, but once I worked through the injuries and everything kind of 'settled down' with my body, it just became normal.

[@pkananen]

Good reason to use indoor cycling as a major exercise activity.

[@Tryston]

Incredible video man. So much great advice packed so neatly. Really happy to know I’m already following most of this on my journey to get shredded this summer. Giving it my all! 🎉

[@ExergyMag]

Wow! I'm thrilled that you enjoyed the video and that you're already following most of the advice. It sounds like you're fully committed to reaching your fitness goals this summer. That's incredible dedication! By the way, I have a bunch of other videos on my channel that cover various aspects of fitness and nutrition. I think you'd find them valuable and they could provide some additional insights for your journey. Let me know if you'd like me to recommend a few videos for you. Keep up the fantastic work!

[@briandairianathan7323]

Thank you for this video! It is well thought out and made, so good on you! This helped to stir up more motivation that my journey is winnable!

[@LaVidaEsBella2425]

Amazing video. So many key points condensed into a nice 10 min video. No BS, pure info. Well done buddy

[@TheAuthorNook]

Dude. Insane how you packed SO much solid information into such a short amount of time

[@donalgeaney626]

I cannot agrée more with this. I gained and lost about 30 kilos in the space of2 years. I began by starving myself and lost most of that way but since that 2 years later again this is the perfect guide.

[@Dgboss78]

"The one (type of exercice) you can enjoy the most" : So true and so important.

[@Antigone10]

Holycrow this is how I did it! I recomped, bulked and then cut. I ate donuts preworkout during bulk and during the cut I always had a new washed package of strawberries out each day. And, very high protein throughout. Nicely explained, I'd add weightlifting is a must and just make yourself learn to like a caseine shake before bed every night. Studies show it won't interrupt fat burning over night and it helps build a little more muscle and hit your daily protein number. FDA protein need is just flat out too low.

[@nerdshredz4662]

Such a well put together video. Simple, and explains everything you need to know clearly. Keep up the good work 💙

[@savage3588]

Masterpiece of a video bro keep it up ❤ got me insanely motivated

[@rimaalsekait]

This video is very very very well done! Visuals, animations, audio, delivery.. all was very engaging and entertaining! You got a new subscriber!

[@nathanmeyer6743]

Dude, I just want to encourage you to keep doing what you're doing 💪

[@Jordan_offline_]

I just joined the gym like 16 days, despite my gym trainer insisting on me to stick with less than 1500 calories a day, I knew it wasn't possible for me long term, so I stuck with 1900 calories, and I have been enjoying my meals just like I used to in the past, so make sure you keep the diet as a lifelong thing, not just just a fat loss thing

[@user-dl3tn9ui1b]

this guy deserves a lot more exposure, good work . the only criticism I have is mention or show less other creators a negative examples .

[@MACDollKai]

Exactly what I am looking for for the next three months straight to the point no bullshit

[@leonardobandos3029]

I'm currently under professional guidance to lose the last, annoying, 4-5 kgs, and I've been consuming fitness content for a little over a year. I can safely say that this particular video is up there in terms of giving the info needed in a simple and clear manner. Very refreshing!

[@henstrom3655]

Bro thank you this video is encouraging because I bulked and just started cutting a couple of days ago. I know how to do it and so on, but I mostly put fat onto the love handle area and a little bit on my lower chest as well as where my legs attach to the torso. So, most of my body fat is in the love handle area. And it doesnt look good. But I have some decent muscle underneath the fat, so I am looking forward to the cut. Glad to see someone with similar genetics regarding where you put on fat, and the fact that you were able to lose it well - so I'll too. I now eat 2000 calories with a BMR of 1900 and estimately burning up to 600 calories per day. So it should be a deficit of 300-500 per day. I hope it will turn out great and I am SO excited to see my physique without fat. I'll see almost for the first time what I look like with broad shoulders and a small waist.

[@ItsNicolau]

Your content is superb, congrats Josh, and please keep up the videos! 💪🏻

[@LLWarmJaY]

This video is absolute perfection. Hats off to you sir, and thank you

[@mikelovesbacon]

Awesome transformation! Love the videos, keep them coming. I'm stuck in the middle of my journey from being fat fat to shredded, it sucks

[@nicolajpedersen8506]

Keep pushing my man i belive in you 🎉

[@frankb7811]

hey bud, try an elimination diet for 2 weeks. For example, do 4 eggs in the morning, 16oz steak for lunch, 16oz salmon for dinner. No carbs...you'll drop 10 pounds and keep your muscle. do 2 weeks on, one week 100 g carb refeed. one week 150 g carb refeed, back to elimination. you'll drop the bodyfat fast. so your macros would be (for example) 200 g protein, 15g fat, 100 g carb for the first refeed week, and so on.

[@BenEcho]

Listen to Josh’s advice and join his workshop, he is one of the most well educated and caring fitness creators on KZbin 💪🏻 Great video man

[@DrVanNostrand01]

Great content Josh, it's good to see an honest fitness influencer amongst a sea of liars and cheats. Definitely subscribed, keep up the good work!

[@yansavalentine]

I was well on my way to my goal, but I ended up having really bad back problems which stopped me from going to the gym for a while. I lost my motivation and fell back into bad habits, but now my back is less of an issue. So I feel comfortable going back and starting again and this time I will not lose my sight.

[@e-genieclimatique]

in brief: The video is a personal transformation story of a fitness KZbinr who went from a skinny fat physique to achieving his dream body in just over a year. He shares his journey and advice for others looking to make a similar transformation. He highlights the importance of having clear fitness goals and adopting a suitable nutrition and workout routine. The video outlines three phases for transformation: bulking, cutting, and recomposition, and he shares his own experience with these phases. He recommends starting with a recomposition phase, especially for beginners, followed by a bulking phase, and then a cutting phase. When it comes to diet, he advises a calorie deficit for fat loss while maintaining sufficient protein and fat intake. He suggests using a calorie tracker to monitor one's daily macronutrient consumption and recommends food choices that are high in fiber, protein, and volume while being less processed. In terms of exercise, he highlights resistance training as essential for improving body proportions and suggests following a solid workout plan. The focus should be on progressively overloading one's muscles to achieve growth. He also recommends considering cardio for health benefits and increasing daily step count for easier calorie burn. In addition, he underscores the importance of sleep for managing appetite and energy levels, and highlights the need for a strong motivation and habit formation to stick to fitness goals. He suggests cultivating an identity that aligns with being fit to facilitate adherence to fitness habits. The KZbinr ends the video by promoting a workshop he has created for those who want to delve deeper into the transformation process, offering a comprehensive roadmap to follow for their fitness journey. The proceeds from this workshop will be used to create more content on his channel.

[@thelastshot9945]

I’ve been just eating 1800 calories a day while making sure I get enough protein. I go to gym 5 days a week and always run for 15 minutes on the treadmill before starting my workout. I’ve been on that same schedule for 7 months and have gotten leaner and was able to build muscle at the same time. As talked about in the video , resistance training is key, making sure you get that time under tension right. Patience is a must.

[@user-qv9dc6sr8f9]

1800 calories is way too low lmfao tf

[@thelastshot9945]

@@user-qv9dc6sr8f9 it may seem that way but I eat breakfast , lunch and dinner and only drink water so calorie count is easy. Gotta do what you gotta do

[@razzendahcuben]

​@@user-qv9dc6sr8f9he's probably a smaller guy and his maintenance calories were already 2500, maybe even lower. But he didn't gain muscle while in that much of a deficit. That's not how it works.

[@user-qv9dc6sr8f9]

@@razzendahcuben lmfao 5 days a week gym and only 1800 calories is absurd and literally impossible

[@razzendahcuben]

@@user-qv9dc6sr8f9 not for a smaller guy. You know different size people have different calorie needs right?

[@tears633]

This is such a well put together video

[@rhondaloveloveloves9551]

I came here because of Greg Doucette. I liked your content so much that I subscribed.🌻I totally agree with your philosophy and your phased approach, most people get overwhelmed and give up because they either starve themselves or try to make too many changes at once, which is hard to maintain. Great video.

[@jbrickwork]

I’ve been training for 11 months lost 25 kg I’ve had ups n downs I’m now 73.5kg my arms and legs are very lean my love has seem to really hold haven’t even got much on my belly now it’s so demotivating but we move thanks for the advice

[@WorldsStrongestFan]

Awesome video! I recently did the same and lost 28lbs at the age of 43😊 Now at 175lbs still a work in progress but in a much better place💪🏼

[@ExergyMag]

Wow, that's truly inspiring! Losing 28lbs at the age of 43 is no small feat. You should be proud of yourself! By the way, I've been sharing some of my own fitness experiences and insights on my channel. I think you might find them interesting and helpful as you continue your journey towards your goals. Take a look when you have a chance!

[@tracer073]

How long it took?

[@WorldsStrongestFan]

@@tracer073 around 4-5months in total. Complete change in diet and started training everyday👍🏼💪🏼

[@Roshakalaka]

Thank you for sharing all this hard earned info!

[@ManiaMac1613]

I'm nearing the end of a very successful bulking phase-I'm in the best shape of my life despite having more body fat than I'd necessarily like. I'm going to start my cut soon, but I also want to share this video to people who are just starting out with their fitness journey, I think this'll be more helpful to them.

[@mvsebastian]

I started using the weight training program you referenced in your video and while the first day of upper body was so good I was a bit disheartened to see that between the arms and chest variation the only difference is that the upper body day 1 is swapped with upper body day 2