If I Wanted to Get Shredded For Summer, I'd Do This...

If you want to actually get lean this year, the odds are stacked against you. More than 80% of people who try getting lean end up failing. But there are 3 simple, science-backed steps that have gotten me, and several others, leaner than they’ve ever been before. We'll cover a full fat loss meal plan, the best exercises for fat loss, how to lose stubborn belly fat, and more.
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Step 1 for how to get lean: your diet. First, you need to start forcing your body to burn fat for energy. This is done by creating a calorie deficit, where you're eating fewer calories than your body needs every day. You can do that by first fixing your food environment. Throw away your trigger foods and taking advantage of your laziness by placing your high-calorie snacks and treats in hard-to-reach places. This also applies to healthy snacks like nuts and granola. Also, when you do eat, try to shut everything down and just be present.
Next, eat more protein. Eating enough protein “protects” your muscles from being burned off for energy during a diet. As for how much to eat, research typically shows the greatest benefit when protein is increased to about 0.8 g per lb of your body weight per day. In addition to protein, try to eat more of those highly filling, nutritious foods 80% of the time. Then 20% of the time, allow yourself to eat treats and more processed foods that, although won’t fill you up as much, will help you avoid an overly restrictive mindset. Finally, track your calories to ensure you’re indeed in a calorie deficit.
Second step to getting lean: exercise. Combining diet with resistance training is more effective for fat loss than combining diet with just cardio. The reason lifting weights is great for fat loss is that it tells your body to prioritize burning more fat rather than muscle for energy. So, when it comes to how to get lean, you should use your diet to do the hard work of creating most of your calorie deficit, but also lift weights 3-5 times weekly to tell your body to keep your muscles and use fat for energy instead.
But as great as lifting weights is, this doesn’t mean you hit the gym and sloth around the rest of the day. In fact, one of the reasons why people fail to get lean during a diet is because they subconsciously get lazier and reduce the number of steps they take as they get leaner and leaner. To avoid this, start tracking your daily steps. Try to build up to at least 7,000 steps per day and keep that consistent throughout your diet.
So if you properly apply everything we went through so far, with the best exercises for fat loss (i.e., resistance training), for example, you should be able to lose about 1-2 lbs of fat per week. Repeat that for several weeks, and eventually, you’ll be at your goal body fat percentage. But we all know that’s much easier said than done. Step 3, staying consistent, is where most people fail. But there are 3 consistency hacks that I’ve found make people far more likely to stick it through and succeed.
The first of my "how to get lean consistency hacks" is what I like to call the Power of 60%. Instead of aiming for perfection, just aim to hit your goals at least 60% of the time. Second, make use of diet breaks every 8-12 weeks of dieting. It’s a week or two where you increase your calorie intake to around 500 calories more than when you were dieting. While it’s not a free pass to eat whatever you want, it will give you more flexibility with your food choices and can help you recharge both mentally and physically before your next dieting phase on a fat loss meal plan.
Finally, let's talk about how to lose belly fat. First off, don’t use your stubborn belly fat as a measure of progress. Usually, your body will start by losing fat around your chest, shoulders, arms, back, and even your face. Only once it’s lost enough fat from those areas will it make its way down to your upper stomach area and then finally your lower belly. Remember, you have a lot more fat to lose than you think. So until you get lean enough to notice your belly fat coming off, be proud of the fat loss progress you’ve made in your face, arms, chest, and shoulders. Don’t quit right before the going gets good!

[@EchoRomeo-17]

The date is 7th of May 2024. I am a male in my 20s. I weigh 85KG right now, I'm 5ft10 and I have a beach holiday in exactly 60 days. I'm going to come back here in 60 days to tell you guys I made it. See you soon.

[@COLOFIDUTI]

lets go boiiiii

[@SOODBSClubOfficial]

Good luck keep on track and don’t lose focus’s !!🗣🗣🔥🔥🔥

[@EchoRomeo-17]

51 days left until my holiday.... Going strong, diet is good. A couple of bad days here and there but I already feel a bit slimmer. I'm training 5/6 times a week, and my max calories per day is about 2K. I aim for 150g of protein daily.

[@captsow]

you forgot something really important: SLEEP

[@turtleloft7108]

Yep

[@ProGamer-mb9cl]

7-8 or 9 is good

[@amarson2322]

@@ProGamer-mb9cl9 is too much

[@FlexonOP]

​@@ProGamer-mb9cl7-8 h is good

[@JosephMakarov-mh9qd]

​@@FlexonOP7-8 hours of high quality sleep will make your fat goes flying off the table if you are a male

[@rachelroberts2794]

Thank you for this! Just inching up to the 60 day mark and felt so frustrated that I'm not making any headway. This viedo is exactly what I needed. Trust the process and keep going!

[@kokocute123]

I love how Jeremy doesn’t sugarcoat the tedious process of getting lean. No shortcuts, no magic pills, just pure dedicated hardwork and consistency. This is why you’re my go-to and favorite fitness influencer. I’m currently following your 4-day split + calorie deficiet, and it has done amazing results in toning and defining parts of my body! So thank you for these amazing, free content, Jeremy! Looking forward to more of your 2024 content!

[@411kiras]

Hey I just started this and I wanted to know, besides water what else can I drink? Like can I drink juice

[@milan4life931]

​@@411kirasif you're looking to lose weight, water and low sugar juices are the way to go. Also stuff like coffee, tea, green tea, etc are ideal. One more thing I'd suggest is intermittent fasting, I was 92kg near the end of August, now I'm around 75 kg, intermittent fasting was the core of my diet

[@Sanryu85]

@@411kirasActually for me worked drinking zero calories drink example cola, fanta, sprite etc😊

[@matthewcarter2677]

@@411kirasJuice is probably one of the worst things to drink, it's all sugar. If you want something a little sweet try herbal tea. I've been keeping a jug of green tea in the fridge, you wouldn't think it but holy crap is it refreshing and tasty.

[@scarmackd1498]

A little, but it’s essentially injecting sugar into yourself! Definitely not every meal, maybe a little each day would be okay

[@TravelGeeq]

I've been doing this on and off business for a decade and I've tried every diet out there. This video is BY FAR the greatest summary video for success. From walking 7k steps to tracking your calories ~60% of the time, everything here is on point. Remember, you don't need to be extreme and go all or nothing. You just need to be consistent and put in some effort. Motivate yourself by whatever means necessary; for me it was just showing up to the gym/class and even if I only put 50% work in, at least it's better than doing absolutely nothing. Stay strong everyone 💪. You can do it 😊

[@privatezeron]

Consistency is the real key!

[@geno5169]

I did keto for years! Making fruit smoothies with protein powder. ! I gained my weight back!

[@amz8974]

Jeremy, thank you so damn much brother. I have watched your channel for the past 9 months and i started at 400lbs and 9 months now I'm at 348. Thank you so much. my wife and are new grandparents and because of your channel, we will be healthier and will live longer to see our grand baby grow up. Thank you.

[@saprano7228]

Congratulations man

[@Blahblahblah769]

That’s amazing !!!!!!🎉🎉🎉🎉🎉🎉

[@bert454]

Awesome. Congrats on your health improvement and on becoming Grandparents. Check out Dr Eric Berg on fasting. My mental and physical health has improved greatly through 16hrs fasting. I completely stop eating at 6pm and start again at 10am. It works wonders👍

[@betinis916]

Dude!!! This is the most direct and true information video about fat loss and muscle gains I’ve ever witnessed! Thank you so much for making it a basic program to follow, just trust the process! 🤘

[@Tomalo111]

I am 43 now, 181 cm, 76 kg, nicely shredded. A year ago when I started my journey I was at 97 kg. The way my wife was looking at me then and now was worthy every drop of sweat. First videos about getting diet and excercises where yours, Jeremy. Thank you man, greeting from Poland.

[@HC-wo2tz]

Worth every drop, not worthy.

[@walterblack3651]

@@HC-wo2tzAmericans who only speak their own language correcting people who are speaking their second language better then they speak their native language 😂🤣😂

[@HC-wo2tz]

@@walterblack3651 I'm bilingual. If you also need an English lesson, don't hesitate to reach out!

[@fyroe]

@@HC-wo2tz Someone is jealous lol go put in hard work and you'll feel better about yourself

[@HC-wo2tz]

@@fyroe Already on it sweetheart

[@swarrentx]

Thank you so much for this! I started my weight loss journey in August 2022. I weighed 487 pounds. I'm currently at 320, but I didn't understand why my gut seemed to go down the slowest and the rest seemed to dump it off. Your explanation makes so much sense.

[@spartacus18954]

The hardest part of all this... was Christmas and New Years omg all the food and stuff lol definitely blew up my system but I plan to reset it this week and get back on track. I have been following Jeremy's videos and incorporated some HIIT into my daily routine. In about 6 months I lost 35lbs. I'm now more skinnier than I was in my entire life but I still got another 20-30lbs to go. Stay strong people and keep up the work. Calorie Deficients, Resistance training, and stepping really does make the difference.

[@n_-_-]

You know, dont feel discouraged about eating that much over the holidays. Get back to it as soon as you can and keep at it. Consistency, my friend!!!

[@kmorri9]

I granted myself a lot of grace the last couple weeks because I knew there'd be no sense in fighting it without being miserable. I baked way too many cookies to not eat them lol. But now my kids are getting back to school, we're getting back into our normal routine, so back to the grind.

[@lilhuntxd]

Weak

[@sharonbryce7724]

❤ So grateful for this channel and the intermediate shred program. Have been on it for nearly 6 months now and really starting to see and feel the difference after trying to get fit and lose weight for 15 years. I am 57, post menopause and have 2 autoimmune diseases and was pretty sick when I started so am so stoked this is all working and more to the point I understand why its working because you explain it all so well. Started the exercise program first, then added the meal plans (my husband and I ate the “cheapest meal plan” menu for months because it was just so quick and easy). Now I watch every video. Thankyou so much

[@moonwalker4473]

This is my best chanel for 2023 and will be for 2024. You are thebest. Thank you.

[@mercsquad89]

Started diet and exercising early around October. 17 weeks so far, and I have lost 25 pounds. Your videos are a constant motivation boost and a great place to go for information.

[@Electrikal12]

man good job of losing weight!

[@mercsquad89]

Didn't expect so many likes. Thank you all for the support. Update: I have now reached the 30-pound loss mark and am feeling great. Around summer, I'll be posting before and afters :)

[@theguy2940]

at how much weight did you begin @@mercsquad89

[@fyroe]

@@mercsquad89 You are doing amazing, keep going (to a healthy extent!!)

[@famicomplicated]

What a wonderful and clear explanation of how to lose weight! Thank you for not padding the video with ads or other irrelevant content, just a quick and easy to understand plan. Thanks!

[@johnsrabe]

Amen. 1. Don’t trust any “expert” who says you can do it quickly. The fact that he doesn’t promise quick results makes me trust him from go. 2. Time goes by so fast; start now and it’ll be April or May before you know it.

[@m.d.3954]

This was a great video, best wishes to everyone committed to being consistent this year in their weight loss goal.

[@Chosil]

Very good summary, realistic approach. Me, m, 60, 20% bodyfat, lost 10kg in 12 months. Goal 18%. Changed diet. And, very important, stopped snacking. No breakfast, meal 12:00, mixed nuts and cottage cheese or similar 16:00, meal 19:00. No alcohol, no processed food, no sweets. Very low carb, high healthy fat, medium protein, no protein shakes, no bars, just real self-cooked food. Tracked calories, shares of carb, fat, protein until I knew. Very few exceptions, lots of exercise and walking, progressed to HIIT twice a week. Staying busy in a positive way. Doing all of this together with my wife makes it easier. Overall, made it a new lifestyle. Thanks.

[@nourishcherish9593]

no breakfast seems like a bad idea. your stomach needs something early morning. i get stomach aches if i dont eat in the morning. i can skip lunch and dinner no problem

[@gamertechkid1490]

Why is this video SO good. Gets straight to the point. Really useful visuals and numbers. Wow dude thank you

[@PigLingBland]

I am so excited to be more than average! We got this bro's and siss' ! :💪 💪 2024 update: shit i fell a little behind, still in good shape...starting calisthenics!

[@jacobramirez4894]

1200

[@abdulazizhawsah9884]

Let's goooooo 🔥🔥🔥

[@akshatupadhyay6360]

Letssss gooooooo

[@ChapatiMan]

Learn how to use apostrophes

[@PigLingBland]

@@ChapatiMan Yessir I will certainly do my best!

[@davidbrobb]

Jeremy been following you for a good while now but probably the first time I've left you a comment - gotta say, this video was on point from start to finish and generally was just a joy to watch. I'm going to start a nutrition coaching business this year and am so pleased to see that everything I've experienced and learned basically perfectly aligns with the info you provided here. Big up to you man, thank you!

[@pokebattler47]

another great video for everyone starting their New Year's resolutions Jeremy has the best program proud to be part of built with science community for 3 years now!

[@HakuCell]

7:01 consider a week of diet break at least every 2-3 months of consistent diet. 7:09 belly fat may be the last body fat to come off, especially in the lower belly.

[@Kit-kk9cb]

important points, thank you!

[@FunkyGalilea]

I’m almost at the end of my bulk, this is so helpful for when I start my cut. Thank you 🙏🙏

[@honiahakaa]

Show us the results

[@surferbrah84]

I think this might be the best video like this I've seen so far. It keeps it very simple and shows examples for each step. I think one of the most important things for me to see what just how long it takes for belly fat progress to happen. Thanks for this.

[@jordanbiesinger]

This video helped bring up my spirits since I've lost a lot of weight but really noticed the fat loss in areas besides my lower stomach, but that is normal and I should be proud of the progress. The tips for consistency are spot on! Thanks again for the uplift! :D

[@Holt196]

I love your channel man, this is such a realistic message. i lost 35 kilos last year and this is literally what I did; don’t strive for perfection, eat more protein and work out, and just stay consistent. It took me a year to do, but good things just take time. And thats not a very fashionable message these days but it’s the right one! I applaud you for the kind, non-judgemental and realistic way you inform people 👏🏻👏🏻

[@yuichips2780]

I absolutely love your content, it's so easily conveying an in depth study of what I imagine must be dozens of papers!! And you always give us some research and statistics remarks which I find everytime just on point, like when I ask myself "wow, but what was the sampling size here I wonder" and you answer it right after. That and the extra care with common myths, it's really solid work and thank you so much for all the videos! Been loking for something regarding strength x hypertrophy training, hopefully I can find something on this channel

[@TR-sj9fp]

The format/editing/visualizations/narration of your videos are great man!

[@briand6558]

Thank you for the motivation. I'm at 6 months now and I needed that boost to kick me into tummy shredding territory. Awesome channel kabayan

[@timritter8677]

I adopted a good diet without too many restrictions and began moderate resistance training (dumbbell deadlifts, squats, pushups, and attempts at pullups). I also tracked calories for 1 month to get a good feel for it and then stopped tracking. This definitely helped me to build muscle and slowly lose fat. However, I wasn't losing weight after doing this for about 6 months. Although my physique was getting better, I wanted to lose some weight to help me achieve good pullups and other calisthenic workouts. I just started walking 10,000 steps per day for the past 3 weeks without changing anything else. I am finally losing weight! I am losing around 0.5 pounds per week now! I only need to lose around 10 pounds (at 170 now and going for 160). Walking was a huge addition for me!

[@birdlover7776]

👏👍

[@harrypell2603]

👏👏😊👍

[@lacthetomato]

Thank you so much for sharing this!!! I have a similar workout history so hearing this has helped people in that position is really encouraging

[@Shelly-cp7gj]

I really appreciate you sharing. For years I walked our family’s large dog once or twice a day, at least 45 min and sometimes for hours … since I haven’t had the dog I’ve gained weight. Have been lifting and eating well so the amount of weight gain was surprising. Realized that I just don’t walk as much and apparently that’s a key. (When I was in my 30s and 40s, lifting was enough to keep me lean but maybe I also naturally moved more - not sure, but it’s not enough at the moment.)

[@timmyk2023]

By far, the best and most informative video on fat loss ive ever come across

[@Natty_Gainsta]

I see why you’re so popular. Your knowledge, charisma and understanding are on 10. Really want to thank you for your content.

[@KalpeshPanchal]

3 Simple Steps (Consistency Hacks) mentioned in this video @5:40 are: 1. Power of 60% (Aim to hit the goal at-least 60% of the time) 2. Diet Breaks (Every 8 weeks of Dieting, take breaks) 3. Don't Quit, just stick to the Plan (No way to specifically target any body area for fat loss) Hope this helps.

[@louisastuto2878]

The part about underestimating how much you have to lose is so true. I wanted to get down to 12% body fat and figured I would have to lose 20 pounds and could do It in 3 months, truth was I needed to lose almost double that and It would take me half a year in a best case scenario. That can be overwhelming to hear at first but It was important for me to have realistic expectations and accept the fact this would have to be a permanent lifestyle change, not just a “diet”.

[@joshhaddock88]

Same. I thought I was at 18% BF and got a Dexa scan. I was at 26%! And I exercised and ate pretty healthy but I just overate: it's just easy to over estimate where you're at. Down 4% BF and still dropping, goal is to get to

[@louisastuto2878]

@@joshhaddock88 those dexa scans can be VERY humbling LOL. Yep, it’s just so easy to overeat especially when you exercise a lot and think that makes up for It. While I don’t like obsessing over every calorie I’ve learned that accurately tracking them for a few weeks taught me a lot about where I was going wrong, so many “little things” added up to me being in a calorie surplus unknowingly.

[@griley823]

Video is amazing man, well done, be proud of what you have accomplished!

[@pradyumshroff3584]

I love you man been looking a video to breakdown the process ill be grateful to you forever

[@Josh-Jones]

Lost a pound per week: 1. Walk 2-3 miles per day 2. Don't eat past 9pm, and don't eat until noon. Eat protein, cut sugar. 3. Weights 2-3x per week. That's it.

[@westmcgee9320]

So ridiculously simplistic. First of all, walking 2-3 miles per day isn’t feasible for MANY people, for many reasons.

[@fullmetalreplay2393]

@@westmcgee9320 I dont know what you mean by "many" people, I can imagine it's not feasible if you refer to overweight people. But other than that, if you have two functional legs and you dont run out of breath when climbing the stairs, then I dont see how this is not feasible: I work a relatively boring office job, sitting at my desk everyday HOWEVER just the fact of going to the office, walk/bike to the train station or subway and I already complete 6K steps. Now, 6K steps is far from 3miles but it's a good start! Another tips is during diner: I used to sit in front of the TV and watch Netflix while eating (very bad habit). I switch to eat at a table with no phone or TV and as soon as I finish eating, I grab my phone and go for a tiny walk (15-20min MAX), listen to some music/book or just call my parents. The simple action of walking instead of sitting in front of the TV makes a huge difference!

[@zachk5326]

so then walk a mile. @@westmcgee9320

[@liamrichards6583]

@@westmcgee9320walking 2-3 miles is 40/60 minutes of walking spread throughout the day. If you can’t do that do you really want to lose weight? 🤣

[@shadycaptain6799]

@@westmcgee9320 2-3 miles is absolutely feasible. The average person walks at a speed of around 2.5 miles per hour. There is no way you do not do an hour of walking total per day

[@sakarmichel5556]

The video @7:10 in my opinion is very important. I did not know in what order the body will burn off the fat. Thank you! Thank You! Thank you! Everything you said regarding not seeing progress in the stomach area and the feelings associated with it is true. Thank you. the information you have provided is a game changer. Thank you for sharing your knowledge and experience.

[@Nuhjeea]

keepin it real as always. I remember when you only had thousand of subs. You deserve all the success!

[@yanielsanchezrivero2316]

This is the best I’ve watched today really helpful video to start off this year. It’s a quite good start!!!

[@eXclurel]

It's my second month of a very strict diet and last week while I was washing my face in the morning I noticed I can feel the bones of my face. It made me so happy to see the progress working. I am so glad I trusted the process and didn't quit.

[@harrypell2603]

Oh that’s great 😊👍

[@shreyas8082]

Can u share your diet?

[@justinpharmer9571]

Great advice, thank you for being so clear and concise!

[@dontplayformenero]

Great video. It's really like compound interest the way it works, not much progress initially, but then it snowballs down the line. Excellent stuff!

[@Klaymour28]

I had already known some of this, but the part I got the most out of, is the inspiration, "stick with it"! Thanks, coach, I will look into your program, ( Im 57 and retired on a strict budget ) Im currently a carnivore and I dont like carbs.

[@lavenderhackman3046]

I’m a registered dietitian and this is EXACTLY what I do with my clients. This man is really out here giving y’all free game

[@valem5821]

Thank God for him. but also you for confirming

[@reeveboss7170]

Thanks for giving realistic expectations about time line. You being forthcoming brings more validity to your information.

[@lolwhat19]

Thanks for the last part about belly. I was starting to worry. I will keep sticking now!

[@Mrchow19721]

Best video of how to get shredded. I do 10k-15K steps a day. Weighlift and do my protein intake. I recompositioned my body slowly but I am seeing more and more of a V shape. I am 6'2, 255 (same weight before/after) and really lost fat and gained muscle. Thank you so much for your informative videos!

[@garywright7303]

What training did you do? How many days etc

[@Adam_Bosscoe]

I'm 29, 6'2", & 206lbs, 21% body fat. This was the most painful year of my life & I couldn't focus on taking care of myself. This coming year, I hope to be down to 182-186, 12% body fat, & to continue my healing journey. If you're seeing this months or years from when I posted it, please comment below to keep me accountable & ask me if I reached my goal 🙏 thanks

[@yimiji7077]

First! atb :)

[@monakasan7486]

same. I am 31, 5'8 and 136lbs with 17%bf. (The numbers look alright but I look awful with super scrawny limbs, with a belly) I am hoping to get more muscular with abs shown) I'll keep reminding you and thereby myself!!

[@Adam_Bosscoe]

@@monakasan7486 let me be the first to encourage you this year, you are enough, & you are capable 💪 start small, start today

[@DerekJG]

Dude, this is me, down to the height, weight, age and body fat. Like to the pound. I’m just going into a cutting phase, but with the stress, I put on 3% body fat last month alone. I’m keeping you mentally accountable from afar 💪

[@Liamfolz]

hope the new year will be a better one for you

[@vevecrusader9126]

I started at 268 now I am at 232 I took my diet break when I went to Japan vacation for two weeks but now I am back on it Love your videos always good information and inspiration

[@rudyescobar7071]

This is the most informative video that I have seen on weight loss since I've started this journey years ago!

[@Ffar2578]

Hey Jeremy can you please make a video for dieting and exercise (timings and tips) - for night shift workers( 12 hour shifts, 7pm to 7 am) - doctors, nurses, police, firefighters who can't quit their job( for now) but also want to try their best to maintain their health. There is definitely not much content in that area. It would help if that's possible. Thank you for your great work.

[@MatticusPrime1]

This video breaks it down so well. Thanks Jeremy!

[@PeterGuerrero-mu3wi]

Let's go!!! Starting the new year with Jeremy.

[@sophiapatriot112]

Amazing information! Just found this amazing channel. KZbin is slow in recommending quality information. Thank you, Your new subscriber🙏🏼

[@tyrediron3269]

Hi Eddie, I've been following you for a while, and been eating clean non processed whole foods for 12 weeks, I've dropped 3 belt holes so far and it keeps coming off.. so thank you, with just a few lifestyle changes and committing to a goal I can see me body changing week by week. Again thank you.🙏🏻

[@Goofy685]

I lost 40 kg in 2023, I have 10 kg left before I'm normal BMI for the first time in my life, and another 10 away from actually having something that resembles a beach body. Feels weird knowing I'm about to make it (knock on wood) after being fat for 30 years, and trying to lose it for 15. I knew all the theory behind fat loss, but just couldn't stick to a diet. What finally helped me was finding a goal to work towards, for me that was hiking. I walked more in the woods and on the mountains in 2023 than I probably did in all my other years on this planet combined. So that's my tip if you're struggling with motivation, find your passion and work towards that. We're all gonna make it!

[@Paul-eu9jp]

Excellent video Thankyou. I’m 2 months in and lost 9lbs. I feel like a different bloke since joining the gym and changing my diet. I actually love going every day and working out. I’m starting to see small changes in my body as well which is motivating me even more. Subbed to your channel 👍

[@nenadjovanovic1164]

I am reading books on this topic and what Jeremy Ethier says fits the literature. Subscribed

[@SF_Native]

I was once at 26% BF and now walk around at around 10%-12%. Lots of clean eating, hard training and consistency. Everyone starts off great, but you have to have crazy will power to say no fast food, sugar and all the crap we out in our bodies. Good luck everyone!

[@aledproductions3492]

I've unconsciously been doing this for months now and seeing tremendous progress! Gained a few pounds over the holidays but no worries, the roadmap works and it's easy to get back on 💪

[@1bingo123]

Lmao i gained some weight too over the holidays😅😅

[@happy_labs]

If you don't gain any weight over the holidays you're doing the holidays wrong

[@HeatherdoesASMR]

Best video I’ve seen by far straight to the point and easy to Understand

[@justinsane1909]

This guys content really solid gold, good stuff brother

[@lukefitt56]

Good job with this one! Consistency will always be your most valuable tool in almost anything in life.

[@Shelly-cp7gj]

Exactly!

[@s.4155]

Thanks for this short but important video!

[@danivicario]

This is excellent content. Thank you very much for the detailed list of high quality protein ideas.

[@matkasim]

You are definitely the best video maker .. great info as well

[@satyamjanagrade8639]

Happy new year brother be feet healthy and happy 🎉🎉💛

[@stefanojagger7122]

I’m going to be following this routine of what this video said. My boss and I have made a competition on who can get the leanest within a 3 month period. Will comeback to this post to update :)

[@yeahyeahyeah4488]

Two months in, we’re excited for the update

[@abhishekpatra7954]

This is the best video ever for weight loss! Period.

[@tbx59]

That written treatise in the description really nails it.

[@AD-ko4vv]

Happy New Year. Thanks, Jeremy. I've been here since you've had 500 subscribers! You have helped me a lot over the years.

[@SolomonClarkeFitness80]

You're a real OG then! Was he a good youtuber even back then?

[@komicsreviewer8505]

I heard Jeremy is a serial groper. Can anyone confirm?

[@Jayy1K.]

Great video. One i think I think is important to add is as you loose weight you will need to adjust your caloric intake as you will no longer need the same amount of calories to maintain your lower weight.

[@rounaksubramanian1686]

Wow simply just wow bro you are doing a wonderful work for all of us by making this video and telling about how to get actually lean in 2024 and keep it up and keep up the good work as always and take care Keep smiling always

[@chaulachaulaya5259]

Hey Champ, 2024 is our year... Let's go buddy.. 💪🏾💪🏾💪🏾

[@whoiswalker8382]

Thank God! A video under 9 minutes! Detailed and informative! 🔥

[@NikB123]

As a balkan, the most challenging thing for me is being consistent with calorie intake. We literally cook and consume so many different foods such as pork (even the fat), beef, sunflower oil, butter, and other foods high in calories in big portions, because that's what we're used to. Most of it doesn't come with a label for calories.

[@GreedyOrca]

Not a Balkan, but I experience the same problem with south african cuisine.

[@mestrinimaster3602]

Yup, you must be aware of the portions sizes and also processed foods in between meals. They're sneaky 😅 That's what I learned from my journey: smaller portions and ditch the junk food and sweets. And pastry in Europe is awesome 😂

[@n_-_-]

Get a scale. Cook things yourself, if you cannot. Familiarise yourself with the recipes/amounts. If youre really up for it, break each ingredient down in MyFitnessPal

[@VincentHondius]

I lost 8% fat without muscle loss in 6 weeks by doing a carnivore diet. Calorie deficits are a lie. What you eat is way more important. 99% eat crap

[@JonathanRodriguez-nz9nw]

But you can still google it bro, and modifying your diet

[@LegibleW-vy7uq]

Best all encompassing video segment, by far!!! Thank you Jeremy

[@Aer_333]

Thanks for this video. I stumbled across this just at the right time, sticking things through for 3 months…and I was beginning to lose some hope. But you’re right, I have seen a difference in fat loss on my chest and face. And while I haven’t really deviated from my diet this whole time, this whole week I’ve allowed myself a few extra sweets here and there…not even realizing it aligns with the diet break timeframe. So I feel even less guilty now for having a burger and fries for lunch. :) Ready to keep it going! Seriously there couldn’t have been a more perfect timing to stumble across this video.

[@cameronfuller3359]

I've been in Jeremy's program for a year now. Everything he's saying here works. Especially the emphasis on hitting daily steps.

[@gustavogiacominpinho3987]

Thank you so much for the video "How to ACTUALLY get lean in 2024"; I was only familiar with the 2023 method and was doomed to get fatter this year.

[@Ali_ReBORN]

Happy New Year Jeremy! Have a blessed year brother! 👊🏻

[@panathasg13]

And this is why i bought your programme. You put a lot of effort. You deserve to be a millionaire.

[@King-Chub]

2 tips: The fat didn’t go on over night so it wont come off fast either! Take weekly photos as this will help show you how much fat you have actually lost and will keep you motivated 💪🏼 Good luck everyone 💪🏼

[@matussatek6006]

For those who do not like to take photos of themselves (like me), an excel sheet with average weekly bodyweight is a great motivational tool. I can see the numbers falling by maximum of 1-2lbs per week CONSISTENTLY, so i am right on target :)

[@user-zs2pj2qz6m]

I generally dont belive in this kind of making yourself fit, I have found great eating plan and it changed my life on unbelivable ways, but still nice video!!

[@Mandy-Wealth]

What method U use? If you have some plan drop the link so we can watch also

[@Hasanibe1]

Its really important to eat correct combinations of food. I found really helpfull cronobiology and trophology method of combinating food

[@iampanda8804]

Hi mate, everyone varies but I'll give my 2 cents that works for me. I don't have any link. I use a few calculators to find my average calories then subtract 500, that's my calories on a deficit. I also fast 5 days a week, 18 hours. This is mostly because I am type 2 so fasting is optional. Keep your diet whole foods - nothing processed. Avoid sodas. If you have a crave, try sparkling water + any zero sugar squash, makes your own little soda. It helps manage cravings. Something I see that is overlooked often is GUT HEALTH. Research this if you can. If your gut is not functioning correctly then It does not matter how much or what kind of nutritious foods you are consuming if your body does not know how to absorb it into your bloodstream. Look at Priobotics. There are supplements available but you can also find it in Fermented foods like Kimchi or yogurt. Hope this was helpful. Also, depending on your goals, Id lower your carb intake and eat carbs earlier in the day. I don't have a flat figure but maybe allocate 20-25% of your daily calories to Carbs. @@Mandy-Wealth

[@Oyeah884]

I tried your shoulder routine from one of your videos, it works mate.

[@WellnessWarriors81]

Thank you for the insightful and detailed guidance on achieving a lean physique. The emphasis on establishing a calorie deficit through a mindful diet, increasing protein intake, and strategically organizing the food environment is very practical. Additionally, combining a proper diet with resistance training and maintaining daily activity levels makes a lot of sense. Your tips on achieving consistency, especially the Power of 60% rule, diet breaks, and realistic expectations about fat loss areas, are particularly helpful. This advice provides a comprehensive approach to not only losing weight but doing so in a healthy and sustainable manner.

[@milkybalance342]

Stellar video man. Thank you. Your message of consistency is perhaps the most important

[@JT-ld5kh]

The Monster Diet. Drink only Monsters and no food for 6 days. Works like a charm.

[@classicsciencefictionhorro1665]

What's a Monster?

[@matth8205]

😂😂👌🏻

[@Nossc]

And caffeine will destroy your heart

[@arywonfu9627]

Don’t forget your drywall to brother 🫡

[@bentsandman4932]

Wrestler cut 😂

[@staytruetoyourself86]

Thank you enormously for making the world a better place ❤

[@akitsuki1149]

Hell yeah, cutting season is on, good luck to you kings and queens!

[@_MR.FACELESS_]

I really needed this.

[@kaijionline]

Yea same

[@GodIsMyJudge2002]

Best thing about living is England is never having to cut, because it’s never hot enough to take your shirt off.

[@jaccc_the_snaccc]

Love your videos Jeremy! Are you planning on making “we tested 17 exercises” type videos for the muscle groups in the legs soon?

[@filyboy7]

you're the man jeremy! grateful for your videos!

[@PeterBehr82]

This year i want to loose 20kg without loosing much muscle, hope it works...I lost 25kg some years ago and i needed 52 weeks on an anabolic diet. I tried 16K kcal /week this time (tracked well daily) last month but dont loose weight i gained 2 kg so i have to go from 16kcal -> 14K a week to loose some weight

[@davidkennedy8929]

Lose not loose!

[@arbernuka3679]

Sorry but if you are not losing weight with 1600kcal a day even without working..your caluculation is seem to be way off. If you eat lets say 2000kcal per day even if you are not working out and staying passive you would have lost a little weight day ny day. Most guys need around 2500kcal per day to mentain weight. Somethings off. Or if you have been losing weight for a long time you might have reached plateau

[@Pine_Gap_Island]

Fundamental to this are things like getting good sleep and having your life and physical & mental health in good order. If you live in a chaotic household, in a toxic relationship, are having too much of a crutch for substances (even caffeine or cannabis, both which can f*** your sleep up), work in a terrible place for a terrible boss or company in a terrible job with insecure & unstable employment, or live in a country without the security of universal healthcare (to get any underlying conditions properly treated), it becomes much more difficult to achieve your health and fitness goals. Try your best, but don't be too hard on yourself if you've got life stacked against you.

[@bastron6]

Absolutely Love your channel!

[@dontforgettoboycottisreal]

Nice video, the point on following the plan perfectly got me 😅

[@imbuged7540]

2:35 I am kind of confused...wasn't it 0.8 grams of protein per Kg and not lb? and makes it 0.36 grams of protein per pound which is 64.8 grams of protein(for a 180lbs/81kg individual) but then I think 0.8 ratio(for kgs) is low if a person has active lifestyle so they should go for 1.2 to 1.6 grams of protein per Kg? I am Confused

[@jacobramirez4894]

It’s 1.6 grams per kg or 0.8 grams per lb

[@zwatchxd9175]

yeah just do anywhere from 1.2-2g of protein/kg, it should be fine