"5" Tips to Drop Stubborn Body Fat as a Natural

[@mountaindog1]

For more videos on being natural and making gains in the gym click on this playlist: kzbin.info/aero/PLNAUreWTt_Sh0oNrGMhzEFZoN9zMZhhvY

[@fa113nreturns5]

HNY! Awesome and informative video Mr. Meadows as always. Keep up the great work. Love seeing your son being included in your videos. He's got mad skills. I do have one request. Can you pls do a 21 reasons video for legs. Pls and thanks!

[@MrGflan]

mountaindog1 hey John!! If my goal is building upper body more and getting lean, do you think limiting leg day would help me recover more for everything else and also help me use my protein more for the rest of me? I’m not trying to get out of doing legs, but I wonder if hitting legs hard each week is doing me a disservice to my other muscle goals and weight loss, etc. what do you think? I’m natural and intermediate. Also about 11 percent body fat now. Pretty lean. Thanks

[@chillywilly01]

@@MrGflan i would make sure u at least do cardio because i read somewhere that cardio increases muscle growth up to 30 percent.. i guess it has to do with all the blood flow

[@symqual1774]

This topic deserves the starting vid of 2020 to raise the motivation! And a wonderful yoyo again!! Thanks so much!!!

[@godsbeast.69]

Gary Michael Flanagan Absolutely not. As a complete natural Myself I believe limiting legs would be a big big mistake.! Concentrate on one or 2 compound movements such as squatting Still driving for big weight in great form Then leg press, Stiff leg deadlifting and lying leg curls For thighs & hamstrings. Energy can be lower than normal while lowering kcals/complex carbohydrates. As long as you make sure your protein & essential fats are very high. You will reep the best results with your overal goal of lowering body fat, and maintaining as much lean tissue as possible. If all done correct, You should be able to to put in at least 2 work sets of each excersise With brute force. Keep it short, but extreamly intense. It works for Me. My advice for what it’s worth.

[@Consolol]

That intro with you son is probably the most wholesome way to start my new year.

[@johnwig285]

bruhh aint that his grandson???

[@Aykun_]

John is as natural as can be. Great guy.

[@Aykun_]

@Michael Evans Uh... I wasn't being sarcastic, I just meant John's a really down to earth guy and humble guy.

[@Jovahkiiin]

John is wholesome.

[@TurboBoostin312]

Consolol agreed

[@mikeg4490]

Major fitness youtuber showcases his sons yo-yo trick... America needs dads this wholesome again

[@bebemarie9311]

Mr. otivarag agreed 😄

[@maxcheese382]

We have one rn

[@PolarisIII]

be the change you want to see in the world. the best way to lead is by example.

[@RudrakshNaik_77]

Yes sir! 😀

[@dikshantbhadula590]

@@maxcheese382 k

[@RR42636]

Still in shock. I can't believe this guy is gone. RIP John. You're the realest guy out there, and we will miss you.

[@sean.durham999]

Dude, I found this guy just two months before his passing. This man is an absolute legend, gone too soon. 😢

[@FronteirWolf]

And his son losing his Dad at that age.

[@GoldKingsMan]

I only just found his video now,by another fitness channel.

[@clappedoutsubieshoopties2216]

Man, I'd heard of John but just now found his videos. Definitely saddened to read your comment after I subscribed thinking "damn this guy is a wealth of knowledge!!!" :'( RIP

[@richardblack3385]

What happened to him??

[@cashmadeitofficial]

Huge loss for the bodybuilding community. A stellar father, athlete, and coach. Your legacy will live forever. R.I.P

[@madalinmd1119]

He died?

[@j.rob.5943]

@@madalinmd1119 yes

[@GoldKingsMan]

Only just found his videos.

[@TheSkywalkerTB]

TL;DW: 1. Track your calories- there isn't a lot of wiggle room when you're a natural, eating little snacks and not counting them in your daily caloric intake could put you well over your TDEE (maintenance) and ruin your cut. 2. Nutrient timing matters - put most of your meals around your workout, if you're training hard you're going to recover a lot better that way. 3. Experiment with your training style - some people can handle more volume than others, but what John is saying is that if you're deeper in your cut you should lower your volume since your recovery will get worse as you're dropping body-fat percentage and you don't have all the anabolics in your system to help you unlike people who are using them. You can't do a lot of sets to failure. 4. NEAT (Non-exercise activity thermogenesis) - watch over small things you're doing over the day (eg. fidgeting), NEAT can ramp up to 300-400kcal. 5. Rest - Sleep is really important for recovery (duh). Try to get AT LEAST 8h of sleep if possible when you're in a caloric deficit. Sleep deprivation can have a huge influence on your hormones (esp. ghrelin, leptin and cortisol) and your insulin sensitivity.

[@gigiswps6931]

i always love sum comments of the videos! some people are busy you know!

[@abzy2204]

Thanks a lot bro, really appreciate it and if you can share some of your experience as a natural it'll be great. 🙏💪👍

[@stillnessinmotion81]

@@gigiswps6931 I usually speed up the video

[@mitchellstern9097]

Crni Bombarder thank you soooo much

[@johdope6795]

Thanks my man 💯💯💯

[@JoeJoe-ls9sf]

You genuinely caring about your son and fostering his self confidence is enough for me to subscribe.

[@mountaindog1]

thank you!

[@johnnythao8793]

That's good parenting right there. Being involve with his interest and showcasing it to help boost his morale!

[@mountaindog1]

thank you!

[@lawrenceb3434]

RIP John. Your words and teachings will live on for years

[@darshia33]

If Alexander ever becomes a bodybuilder, he could do his yo-yo tricks as part of his stage routine

[@mountaindog1]

great idea!

[@OleSevers]

Dude so funny and I am hoping to see this one day

[@bestbotreview]

Have the yo-yo wrap around his arms to get more vascularity

[@darshia33]

St.EveNMichael MADara haha that’s pretty clever

[@gmo709]

You are the bridge between the strict nutritionists , docs, and bodybuilders. Youre the voice of reason and you look at what actually works. Also, you deliver info in a non-annoying way.

[@mountaindog1]

thank you!!!!!

[@Ingasiani]

💯

[@RaymondSua-sh1xm]

Amen

[@RaymondSua-sh1xm]

​@mountaindog1 missed every day sensei thank you so much John

[@parampal1707]

Extremely humble this guy is never came across any humble person in fitness industry best knowledge top channel from all fitness channels. We as viewers wish this guy and his family great happy new year. Wishing him luck. Love from your viewers sir.

[@danielbianchi2246]

Rodger That, HAPPY NEW YEARS JOH &-your LOVED ONE'S!

[@mountaindog1]

thank you!

[@parampal1707]

@@mountaindog1 you totally deserve it brother from all of the viewers worldwide.

[@tommyhardin4817]

I regret more and more that I never had the pleasure of meeting John Meadows. He was an asset not only to the bodybuilding community but to all of mankind. What a great guy!

[@matthewellis8626]

The "Matrix" Was On Point !

[@normanmastrian]

He nailed it!!!!

[@420protoman]

blue pill or the red pill... enter the matrix

[@babakalhessabi3233]

So true about nutrient timing. I was always sore and recovering very porely. After adding carbs/protein around my workout I’m recovering soooo much better. Thanks

[@davidhanna3863]

That yo-yo trick!!!! I’ve said it before, love your content and advice. And your video style portrays you as a real, honest guy - that’s hard to come by in a sea of internet noise and banter. Keep it up in 2020!

[@johnkasarda2138]

You can just tell how genuine and good of a person and father he is. John deserves all the recognition for his efforts to share knowledge the way he does. Always informative but never condescending, just can't say enough good things.

[@mountaindog1]

thank you

[@BloodShedda]

I just love this channel. Specially because he addresses natty and not natty lifters. God bless you!

[@diatomaceousexudate42]

"I don't know what happened to experimenting and finding out what works for you." Ding! Ding! Ding! Thumbs up for that comment and a new subscriber.

[@mountaindog1]

Thank you!

[@chezaraeyothers5164]

This kid is ridiculous with a yo-yo!! I can barely chew gum and walk...Happy New Year John and everyone watching

[@michaelmoon2709]

Dude you have got to be the best dad in the world to let your son just come out and bust out a trick like that. How awesome. Not to mention the trick was amazing. Great job both of you guys keep it up my friends.

[@Maksum1ua]

“Great day to start a new year”... If we only knew😂😂😂

[@mobscene13]

The knowledge in these videos is priceless, still can't believe this amazing human is no longer here with us. Such a loss, RIP John

[@callsigncharleyone663]

Thanks, John. Sleep. it's so underrated. I think its the most important thing we can do, after all, what else do we do for 9 hours? rest, recover, heal, grow. I feel so much better and recover quicker with more sleep.

[@christiandawson5031]

I love that you’re family oriented in this. Other fitness you tubers should learn from you

[@Mr23iscrack]

For some reason listening to the Dog just puts me at ease. Happy new year!!

[@damonbradshaw9460]

Good point on the NEAT. After the change in seasons and the shorter days that crept in, I haven’t been as active as working in the yard and just doing the normal ‘chores’. November I saw a plateau during a leaning phase. I quickly diagnosed the difference in my daily NEAT and began walking. I found that I have to walk roughly an additional 4 - 5 miles to make up for the same burn I was getting mowing the lawn and pruning trees all fall. Thanks again for another great video John, always very helpful and interesting. Also - the yo-yo trick your son performs in the beginning is insane! I couldn’t even keep track of it all.

[@muneebow]

Damn... your son talented AF!! The control he has over that yoyo is insane!

[@timofaust1315]

Your kid is quite talented. Glad you show him appreciation while limiting it to a healthy time in the spotlight!

[@LambeauLeeeper]

Basically start with a food log. Im 48 now been lifting since cement kmart weights were cool. Logging is hard lol. But the grind never stops. Thanks for the tips. Very greatful.

[@davidmyers8195]

RIP John! You are missed but never forgotten!! I will watch your videos for the rest of my lIfe!!

[@kinginthenorth1437]

I'm doing all of this. I'm also losing 10lbs a month for 7 months now while increasing my strength. So solid list, I support it even if it didn't offer me any new tricks.

[@mustafaamirnaifalimari9041]

What’s Alexanders yoyo protocol? Is he natty?

[@mountaindog1]

3 on and 1 off split

[@amandazimmerman6763]

Thank you for addressing the volume scheme “required”. I’ve always based my training on how I felt on the given day. Never cut myself short, but argued that effective low reps would still build.

[@MatiDota]

Happy new year iron addicts!!! For me my first "cut" after years of eating what ever. The Key was. Small deficit and keep training hard. carbs and protein pre and post. I feel amazing recovery. The other foods i eat are fat and protein. (I do 5 meals, 3 with more carbs and 2 with more fat). Love your channel Jhon !!!! You are the Best on KZbin.

[@esti376]

When did Mark Hamill get so buffed!?

[@chonconnor6144]

Luke Skyhammer

[@billcaitlinmarinelli1680]

Ok.. that kids trick deserves wayyy more credit than what he gave him.

[@fastculture1907]

Happy new year John, god bless you and your love ones ❤️

[@Cal0rb]

Brand new gym guy and just discovered John yesterday. Sad he’s gone but blessed to have discovered him. Seems like a legend

[@jpc123ful]

Thanks man...I typically dont actually weigh and count calories...wifey is really good at that but because of your advice I will track my calories better this cut phase...at 57 I am the strongest I have ever been having trained hard last two years. Thanks for keeping your videos down to earth for the common man. Happy New Year Dog. A new subscriber.

[@mountaindog1]

thank you!

[@scrappyhustler7467]

Wow the way he gives the stage to his very talented son with his yo yo is awesome 👌this gentleman was way to underrated in an extremely saturated world I'm glad I discovered the gold mine of a Channel!! Rest easy john.

[@dilondavis8264]

It drove me absolutely crazy when I heard Jeff nippered say that you should leave 3 to 4 reps in the tank I don't even think some of these KZbin fitness gurus know how to train hard

[@Brockthedog315]

Evan Davis for those of us that have done full body training for a long time, we already know the trick John said in this video. I usually take the last set of each exercise to failure. Make the last set your best set mentality. This takes care of the spots in the workout where I might not have been focusing or thinking I just don’t have it today. Doesn’t happen every workout but most of them. I like seeing more you tubers showing full body but it’s funny. They will be off of the wagon as soon as the views go down.

[@dnegel9546]

@305PROTEIN not sure what jeff means. But for me i leave atleast 2 or 3 reps in the tank because of safety. I dont have a spotter so trainning to failure on bench/squats can be dangerous more importantly embarrassing. Lol.. Of course i go all out on a bench machine and leg press.

[@dnegel9546]

@305PROTEIN yeah.. No kidding i hurt myself going for a pr on squats. Longstory short 2yrs of working out came to and end. I could barely walk. My curls went from 90lb barbell to being in pain curling 5lb. 310lb bench down to 55lb and in severe pain. Lol.. Had to take off the gym for about 1yr 6months. Lost all my gains. Tbh i have never beeb the same since. But slowly getting back into it. This time alot more safety focused.

[@dnegel9546]

@305PROTEIN im much better now.. However my backs never been the same. I avoid deadlifts since its just to painfull. I can do squats tho but im limited to 135lb.. So i just do 135lb for high reps. Luckily my bench is getting back to normal. Did 180lb for 5 reps the other day. 😔 not gona lie it sucks knowing how strong i used to be. 💔

[@dnegel9546]

@port nut yeah surprisingly I'm building my quads without heavy weights. 😲

[@STAY_MOTIVATED_909]

Everytime i feel like giving up on my bodybuilding , i come see your videos and feel so much better! Thank you!

[@MsCatalicious]

Keep going!!! You've got this

[@iwantlee9510]

"If it fits your macros" works perfectly for me. The thing that has stopped me in the past has been a irregular sleeping pattern, but as soon as I fixed that I had no problem sticking to my diet anymore!

[@ThatNikGuy]

I know he’s gone but damn.. I always loved the way John added his son into his videos. No ego and so much pride. What a stand up guy.

[@BarryMc1988]

Great video. Nice to see a KZbin fitness coach wearing a t-shirt that actually fits. Everyone else is wearing really tight shirts that look ridiculous.

[@aaronlinton-chambers]

Rip John what a kind man

[@JohnSmith-zo6ir]

Great info. Thanks very much. Have a blessed 2020.

[@scottw3954]

Great way to start your video. Keeping it real family first

[@joelvaldez1987]

Thank you John for the advice. Out of all the KZbinrs talking about fitness you make the most sense and for the last two months I have been following your advice and have seen significant gains. I am about to start dropping my calories as a natural and this has helped me understand what i need to do. Thank you again!

[@arunkushwaha6294]

Very sound advice; Happy new year

[@SONSONPAUL]

John : "alright hey everybody" Me: 2020 is already starting off well. PS- I saw on your story that you posted your son doing some magic. I have about a decade of magic materials and some great beginner level material I would love to send your way. Keep the art alive 🥳. Magic(good magic) is a gift we can share with people everyday!

[@mountaindog1]

oh cool, shoot me a DM!

[@SONSONPAUL]

mountaindog1 couldn't figure out DM on YT but shot you a message over at IG from @paulnewin. 🤟

[@Andres57Dons]

I wouldn’t be where I am today without your videos and countless other KZbin channels. Thank you so much.

[@michaelpostell799]

This man has a beautiful spirit

[@Jimminityjabooboo]

R.I.P. John, miss you man. Your content changed my life

[@PrintedLocally]

Who thinks he should make a podcast?????

[@coltongray3690]

HOLY COW! That kid just topped 99% of anything I’ve ever seen on KZbin. Dang. Right on

[@n0tice]

Damn you really gonna release this while i'm devouring a pizza.

[@onelesslonelymemer5863]

Isnt it obvious that pizza is not a food you're supposed to eat during a diet

[@ypmm53]

Oliver lol!

[@sheend]

Is it leftover new years pizza?

[@559jgs]

I'm doin good ,haven't had pizza all year. -[[[----------]]]-

[@cranjismcbasketball2118]

BeastDr 🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣

[@richporak]

RIP John Meadows. You have been and will continue to be my go-to for information and inspiration. What a fantastic human being you were. God Bless you and your family 🙏🏻

[@ryannachtrab]

Finally, somebody smarter than me believes in nutrient timing

[@backwardsyoga]

That father-son intro warmed my heart. Bless you and your loved ones John

[@GokuTheGod0104]

This video will definitely keep me on track in the future. Thank you for sharing your knowledge John!

[@michaelpotter3311]

Alexander ROCKS! Good job

[@TheFBerger]

Great video! I also appreciate the bit about volume vs intensity. Find what works and what fits your life and make your gains possible. I train almost exactly how he said 1 failure set per exercise, and a couple beyond failure with a few volume sets and warmups thrown in

[@senormofeta6726]

Thanks Coach! Happy New Year!

[@onimusclegaming]

That yo-yo trick threw me off for a moment as well, that was legit.

[@Breakdown2breakthroughcoachte]

This guy was very informative and always had that Mr. Roger calmness when speaking. R.I.P!!!!

[@josht2454]

You're the most wholesome meat head I've ever come across

[@OMTTraining]

I’m enjoying your content, very cool thanks

[@tomlucasrccrawlers9108]

Your spot-on for the natty sets. I spent a good chunk of my life doing high sets because the Weider mags said so. As i got older I reduced sets and grew. At 35 I was doing 5 sets for arms and in 3 months they jumped from 17 1/4 to 18 5/8....it was just incredible. There was more to it like a days rest before and after and my reps went from 6 to 8 to 15 to 30. Now in my early 50's that same exercise routine doesn’t work on me anymore. I actually do less sets these days. Thank you again for another great video.

[@Anonymous_comments_80085]

Tom Lucas ws

[@Anonymous_comments_80085]

Tom Lucas yy

[@jamesbrannigan5620]

Loving this channel of late. A humble decent man which makes me much more likely to listen to him

[@TexasRider41]

Thank you John. I was emailing and discussing this exact thing with Chris. Its a tough gig to add muscle and to loose a fair amount of body fat simultaneously as a natural. I have definitely lost fat and gotten stronger from the hard workouts. But . . not a single extra inch of hard muscle grew on me in spite of truly hard work for 7 months. That 7 months came behind a year of lifting and prep to work hard too. That 39-40 waist down to 34 looks a lot better . But there aint' no extra biceps to say yeah I got this.

[@ThugFightsBmx]

TexasRider41 been on the same thing, try eating 300 cals over and build your base

[@TexasRider41]

@@ThugFightsBmx Yeah I am going to do that soon too. Actually I did blast some fat away since that comment and also did put some bicep on me too. ))) Stripping away some years of fat took some doing though, but I am glad I did it and I am glad for the info and support from guys like Chris and John and you too. Thanks! You know how it is. The search for hypertrophy was even tougher than losing fat! Especially at the same time.

[@ThugFightsBmx]

TexasRider41 that’s good 👍🏿 Id advice you to not just focus soo on your bodyfat right now, I’m assuming you’re relativ new to the gym, your body will recompose so much if you train hard and eat your good food its cool to see it change over the months try making pics every now and then. Hypertrophy ain’t that hard 💪🏿

[@TexasRider41]

@@ThugFightsBmx I agree. But no not new to the gym . . but kind of new back the past 18 months or so. I could always gain strength - but hypertrophy is a different story especially in a cut mode.

[@ThugFightsBmx]

@@TexasRider41 if thats the case youve got muscle memory on your side ;-). hypertrophy per say aint the problem but getting the right calories in a cut for growth is where it slacks as a natural, for me ive gained maybe 2 pounds of muscle in 5 months in the stage of eating below calories but still working good in the gym, thats why im "bulking" right now for atleast 18 months to build my base.

[@anthonyfurgusson4628]

Work 4 days on (2days then 2 nights 12 hour shifts) then 4 days off.. Trying to sort a training plan and diet plan that works for me... Thanks for the advice.. And the yo yo trick!!!👍👍🙏🙏

[@evox7248]

Everything this man has said is very true. Nutrient timing has been a game changer for me. Brown rice 100g carb with chicken 50g protien before workout, then same meal post workout with white rice instead.

[@larsjohansson6668]

When to you take the Pre-Meal? 1 H 2 Hrs before training?

[@evox7248]

@@larsjohansson6668 I will have my meal and wait 1 hour, then have a zero sugar energy drink and wait 20 min before starting. Works perfect for me everytime. Idk if im insulin sensitive but having complex carbs such as the brown rice before workout keeps my strength up in the gym more consistent. Simple carbs release faster causing me to fatigue quicker. Best of luck!

[@b_rod4380]

Thank you John .. please keep these types of vids coming ..

[@coralsmith665]

Hi John wishing you and your family lots of love, peace, happiness and of course laughter for 2020. Thank you for taking the time to complete videos centered around helping natural physique enthusiast reach their genetic potential it's really helpful.

[@mountaindog1]

thank you for the kind words,all the best.

[@dangriffin607]

Great info . . .Yo Yo trick was a nice surprise. Newly subscribed. THANKS & Happy New Year.

[@mountaindog1]

thank you!

[@andreasdeutinger7319]

i am impressed. i could never do cool tricks with the yoyo. respect.

[@definingcomedy772]

A true mentor. Someone that really cares. RIP brother.

[@joebob978]

John Meadows is a smart trainer. You can just tell by watching this guy. You are smart if you watch this channel and listen to what he's saying.

[@adrianbrown6016]

Awesome video thanks John! Wishing the Meadows family a great year filled with loads of success and yoyo tricks!!!

[@outdoorenthusiasts3175]

First, your son has skills with his Yo-yo!! Being someone who is all natural, this gave me much to think about and change up some of my routines. I workout early in the morning and don't eat until after my workout. I'm going to try eating before and after to see how it goes.

[@man1cs171]

Get some oats and a banana down you with some protein before you train.

[@videogazer801]

I’ve watched this video before, but, am back to watch it again, because I really miss John’s videos. RIP John Meadows, you e touched so many hearts!

[@PULAG]

Had to watch a planet fitness ad before this would start. Don't make me regret it.

[@mountaindog1]

LOL!

[@wb2605]

Been awhile since I watched your videos. Very sad hearing you passed my friend.Hope you are in a better place thanks for all your advice and god bless your family.

[@7Daniel7Elias7]

That Yo-Yo trick was a surprise to be sure but a welcomed one

[@braddelany6234]

Come on, fess up! You planned the yoyo demonstration to subliminally knock yoyo diets. Listened to a bunch of your videos today, great stuff! Glad to hear you advise to experiment. While laid up with physical therapy for a couple years, I studied youtube vids on weightlifting and designed a system that would make up for all of my old age, and the injuries I racked up along the way. I've broken every bone in my body a couple times, docs wanted to make me nearly bionic with several replaced joints and 7 ribcage meshes. I was advised weights would kill me. I said I'd rather die trying, and nearly did. Today, 8 years later in my 60's, I have surpassed the strength and mobility of any of my previous ages. Never give up and thanks for the vids.

[@murderousmayhem6362]

Good vid bro I'm doing this myself been eating in a deficit for 6 month or so, down to 1500 cal now so have added in cardio lol so I don't need to cut any more food. I know doing cardio regular from the start would've been a better idea but I hate it.

[@UltimateBallaPOM]

How are you doing now?

[@murderousmayhem6362]

@@UltimateBallaPOM Yeah mate I achieved my goal and looked fantastic with my top off, unfortunately with my top on I just looked like any other guy lol so I started trying to grow and gain my strength back which was going great till I hit the drink for a month and then broke my arm lol. I'm only just now able to try and push myself again but still look good 👍

[@UltimateBallaPOM]

@@murderousmayhem6362 VrVr proud of you, internet stranger!💪🏿

[@murderousmayhem6362]

@@UltimateBallaPOM Thanks man😎👌🏻

[@jreid100]

Great job Alexander 👍🏾👍🏾

[@burningmike403]

1000% here for the crazy yoyo skills.

[@cosminpopa4377]

Love the info, cool dad, humble man, great teacher, wish my father was more like you

[@alexwest4854]

Cool trick Alexander, you should start your own KZbin channel.

[@mke7876]

I like what you are saying about meals around your training.

[@SubmissionArmwrestling]

Man..He is slick with the yoyo..

[@dieselryder78]

Great advice and awesome yoyoing!

[@sebastianmartin8665]

THAT YOYO TRICK WAS INSANE DUDE DAMN

[@joebob978]

I feel like your gut is your best coach, and a good coach will guide you how to experiment smartly and listen to your gut. Within sensible guidelines.

[@robertwhitehead1174]

The the yo-yo trick was awesome, there's always time to be a cool dad.

[@danielmarta5419]

I love how you’re humble about yourself and keep it clean.

[@jeremyneely1347]

If I don’t immediately eat after training I’ll get sick and pass out.