The Smartest Way To Get Lean (Shredding Science Explained)

[@JeffNippard]

Hey guys! So I don't normally ask you to share my content, but with all the misinformation on youtube on this topic versus the science and expert-analysis presented in this video, I think it would likely help a lot of people cut through some of the noise if it got shared around. If there's anyone you know getting fooled by the "one special trick" for fat loss, please show them this video and please feel free to share it wherever you have a voice! My guests and I would all greatly appreciate getting the word out about the things that ACTUALLY matter!! Hope you're all doing well! See you again soon!

[@flowzly6354]

kzbin.info/www/bejne/pKbCpnWtadahnJo

[@FarazSonic101]

Yeet

[@aliceazzarelli-bonnardel4150]

Totally agree. I see too many ads and posts on social media for quick dangerous fixes to fat loss, especially as a woman. Countering misinformation is critical. Thanks Jeff!

[@FitLabb]

Putting out quality content is what you do best Jeff. I’m working hard to help combat all the misinformation out there as well, and this is a great video to share with people to shut down all that quick fix nonsense people push on Instagram & KZbin. Keep up the great work Jeff! 💪👍

[@parkerrish9024]

I’m all about sharing real content on KZbin. So much junk out there. Thanks Jeff

[@RayZoR1987]

Summary of the video: Eric Helms (Sports Performance): - Fat loss comes from Energy deficit - Progressive resistance exercise - Appropriate deficit: 0.5-1.5% bodyweight loss per week, use higher percentage if u have higher body fat - Sufficient protien intake: 1g per/cm height or 2gm/kg body weight - Appropriate cardio: Dont do cardio right before weights, do lower impact cardio, time should not exceed half the time of weight training (no more than 30min low intensity per day and no more than 1-2 high intensity cardio per week) - Have single ingredient food items most of the meals. Cliff Wilson (Body Building Coach): - Every competitor starts their diet for beach lean body and then just keep going for shredded body. - Almost same basics as that of Eric Sohee Lee (MS Psychology in Eating Behaviour): - For long term, moderation over all foods is better than cutting out certain food froups or trying just one method/cool fad, coz we get bored and try newer fads (shiny object syndrome) - Failure is not due to lack of self control. Self control is needed at the start to initiate the habit, what keeps the habit it going is conscious lifestyle changes and consistency. - Keep calorie dense foods at harder to reach locations, dont keep snacks/munchies within arms reach, use your laziness to your benefit. Layne Norton (PhD Nutritional Sciences): - No single diet is the best diet, all boils down to calorie intake in the end for all diets - Five habits of successful weight loss achievers: 1. Cognitive restraint like calorie counting, weight watching, time restricted eating, carb/fat restriction 2. Weigh yourself regularly 3. Exercise regularly 4. Use structured programs, consistency matters despite what your program is named as 5. While deciding to eat calorie dense food, think if it fits in your calorie goal, if it doesnt then think if the feeling of eating that food is more important than achieving the long term goal, coz all these small "feel good calorie rich munchies" add up & throw you off your weight loss path - Choose the weight loss method which suits your lifestyle best, what suits one person wont necessarily work for you Eric Trexler (PhD Human Movement Science): - Theres a plethora of fat burners out there but none of them have proven results in a peer reviewed study. Most of them have considerable side effects and are not recommeded by Eric. - Eric rather recommends taking the following which helps in exercise, fat loss goal or not: Creatine/Whey Protien - if you are not consuming enough protien from food intake Fish oil - If you cut out fats then you need central fatty acid in this form Multivitamins - to round up the nutrition missed from cut out food groups

[@emadsaid8526]

Thanks man, I appreciate it.

[@rawr3471]

thank you so much for doing this

[@RayZoR1987]

@@emadsaid8526 No worries, I made the list for myself so no harm in sharing :)

[@RayZoR1987]

@@rawr3471 No worries, I made the list for myself so no harm in sharing :)

[@bossnian5615]

Beast. Screw this 20min lectures

[@zaephyrdelacroix7051]

tl;dr: 1. Energy deficit 2. 1g protein per cm in height 3. Appropriate volume of cardio: - not before weights - no more than 1/2 of time spent weight training - low intensity : no more than 30 mins per day - high intensity : no more than 1-2 times per week 4. Consume single ingredient food items 5. Avoid eating a lot of hyperpalatable foods 6. Apply a cognitive restraint strategy (calorie counting, time restricted eating, fat restriction, etc.) 7. Monitor your progress regularly

[@dominiquefalguerolle3483]

You are the best

[@jens4659]

What is a single ingredient food?

[@bjarkebuch861]

@@jens4659 AFAIK it refers to non-processed foods, so fresh/frozen fruits, vegetables, eggs, whole pieces of meat and so on. A sausage would not be a single ingredient food for example.

[@jens4659]

@@bjarkebuch861 thanks appreciate it👍🏻

[@pureabsolute4618]

You forgot - Build a habit, and make bad choices more difficult. But even still - Thanks!

[@Kymerahx]

I'm glad that all of this is sincere. There's alot of misinformation out there and I appreciate the work put into this

[@FitLabb]

Anything from Jeff is always generally top quality information. He’s definitely one of the few out there who I have great respect for as a fellow fitness professional.

[@kmmoves823]

@@FitLabb Just a kid with a crazy passion for lifting

[@PaulRevelia]

Well said

[@twrk139]

Cough cough vshred cough

[@andrewlalis]

Yeah especially that kiwi snorting.

[@Komintepanatbra]

Cant believe I’m still fat after watching this

[@taz9234]

Me too damnit. Lol 😂

[@gerRule]

I lost a whole pound! I did watch this on the toilet though

[@88Sith88]

underrated comment

[@rogerperez913]

LOL

[@fabri8604]

Aye bro u got plenty of time! Keep ur head up!! Get to that summer bod!

[@jackywacky4361]

The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. You have a lot of online diet planners and calculators: Nextlevel Diet for example (I am not an affiliate 😁). Losing/gaining weight is just a simple math, really...

[@thatbtch249]

how can i know how many calories us my maintainence level is?

[@hbhatt]

@@thatbtch249 there are free online calculators that you can use.

[@WaldiWhatElse]

@@thatbtch249 There was a nice rule Ive once discovered. From a range of 30-33 pick your acitivity level, so 30 would be sitting all day and 33 would be an professional Athlete, that is quite active or ppl like construction workers. Mulitply it with your Bodyweight and you got your maintenance, BUT it mostly works for ppl that are not above 25% Bodyfat i would say, because then your fat cells dont burn calories, so of course this formula isnt accurate at all, its just easy and quick. Set up the calories and stay on em for 1 week, dont look at scales, always look at the mirror. Did you loose weight or not? then you can adjust and repeat :)

[@albertobarrios4609]

Or you can just make fasting

[@IceBlueLugia]

@@albertobarrios4609 You’ll lose muscle that way, best way to do it is eat like 1300-1400 calories worth of food and drink like 250-300 calories worth of protein powder every day while exercising a decent amount. Two scoops of protein powder fills you up just as much as a medium sized meal even just with water tbh, but even moreso in milk or a smoothie. So you won’t be too hungry in my experience. You can lose a good amount of body fat fairly quickly because assuming you exercise a decent amount you’ll likely have a maintenance amount of 2300-2400 calories or so, and you’ll be at a 800 calorie deficit each day so over a pound of body fat lost each week.

[@adultjames3097]

Jeff snorting a kiwi Me: WRITE THAT DOWN WRITE THAT DOWN

[@PCK147]

Also Jeff: “basically, the literature states that introducing kiwis to the body whether orally, nasally, or intravenously results in higher levels of nutrition, so just do what works for you.”

[@mostlypeacefulrowan8747]

In nz everyone knows the best way to take a kiwi is through the back door

[@kmmoves823]

Just a kid with a crazy passion for lifting

[@LordBluFire]

How to up ur bench deadlift and squats by 5%. *proceeds to snort kiwi juice*

[@elizabeth-fb6ec]

I DIDNT WATCH THE VIDEO YET IM SCARED LMAO

[@jimforsyth1760]

I am 190 I always been 145 my whole life at one point lower than that I've gained over 50 lbs in the last 4 years and now that I am engaged I am wanting more to be healthy again. kzbin.infoUgkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsSvr0 I am not fat but I am thick and have muscle. I am very close to how you were but a lil smaller but I am so sick people making comments to me like I'm huge or like you said having shorts that used to be so cute on me and now I can't even find a pair to fit me. I used to love shopping now I don't even want to go to the store and if I do I pick the biggest size don't even try it on and deal with it. I went from size 5 to size idk because I don't even want to know the real number. I hate looking at pics of myself now or me before. thank you for your video it's time to make a change.

[@GuyTaylor-ph2hn]

If you want some immediate results to feel better about yourself, or to loose a lot of weight before your wedding etc, go KETO. You'll lose water weight and burn an extra ~200 calories a day. My first time going KETO, I went from 195 to 180 in about three weeks. KETO is miserable at first, but once you break through the wall, and become fat adapted you'll have infinite energy, feel amazing, and literally pee, sweat and breath out your excess weight. (BTW, I'm currently not KETO, just low carb, as I'm now focusing on muscle growth, but KETO can really jump start the weight loss process and give you the quickest results that everyone around you will notice) ✌️

[@wan2shuffle]

@@GuyTaylor-ph2hn That comment is from a bot. Also, the word keto has no reason to be all capital letters.

[@AlexMerci]

Did Jeff just Do a Line Of Kiwiicane ?

[@summerofsais]

I think it's spelled Kwicaine in that form.

[@AlexMerci]

@@summerofsais Man I gotta get me some of that stuff, can You Hook me Up

[@kmmoves823]

Just a kid with a crazy passion for lifting

[@zzbear]

Golden Cokiwi is a mellower high than Green Cokiwi.

[@luckylepp6609]

Around here we just call it wi

[@saltytorra]

Props to Jeff The editing, the cinematography, the kiwi-snorting, and most especially the reliable information he gathered provided by multiple professionals in the field Just wanted to say these videos are absolute masterpieces and we appreciate all your hard work

[@HereForTheComments]

And most especially the kiwi snorting.

[@TheZchristina97]

Started training about 2 years ago for the first time and binged Jeff’s videos. Now I’m coming back to them and still learning and noticing things I missed the first time around. His content is so rich, you’ll be able to draw on it for years

[@virginiabyron]

The value of being able to come back to this video several times for this kind of advice, has been life changing to me. I’ve watched it at least 4 times since I started my fat loss process, and I’ve been able to see myself in each one of these questions, and then do better, as I’ve moved along. -35 lbs and counting! From 37.9% body fat to 28.8% body fat today. I’ll come back in another 3 months to update my comment. Thank you, Jeff. EDIT: 08/14/22 update: 4 months later, my update hasn’t been in the direction that I wanted, but I’m not giving up. Today I’m at 162 lbs (-32 lbs from my starting weight) and 30.1% body fat. My goal for next month is to reach 28.8% again, and my final goal is 27% body fat. From there, I will focus on building muscle. After everything I learned in this video, I identify three major aspects that fueled my progress back in April: restricting myself by using time restricting eating (16:8 intermittent fasting 5 or 6 days a week), conscious increase in protein intake by supplementing with whey protein, chicken, and tuna; and using resistance training (dumbbells, at home) both as a way to build muscle and to manage stress. My set back happened after I had an ER visit due to intense pain from a disease that I have, called endometriosis, which has been progressively interfering with my life. My doctor told me to stop the intermittent fasting for a while because she said I was putting additional stress on my body and this was having a negative effect in my hormonal balance. Additionally, she told me to eliminate all forms of dairy from my diet because it contributes to excessive estrogen production (which fuels my endometriosis). So, there goes my whey protein. I have been trying to find ways around these two changes (forcing myself to chug the plant-based protein, despite the taste) and I will continue moving forward. The advice of not having any “treats” nearby (using human laziness as advantage) has been useful too, because I don’t keep them at home, so I have to leave the house to go buy a snack if I really want it. Usually, I end up deciding to first have my meal, and then go for the snack if I really want to, but more times than not, I just don’t leave the house after I’ve had my last meal. I will also say my last blood work came out great, the best it has been in 7 years:) Thank you so much to everyone that asked and helped me stay accountable 🙏🏼

[@Alexander-tj5hk]

You got this!

[@miamilifeandfitness]

💪🏼

[@paulcannizzaro399]

Keep going! There's a lot of people here including myself in this with you! And yes, the value of this video is immeasurable

[@pescieccellenti3989]

Great work. Motivating to hear about your success!

[@ashgiri94]

Congrats! You've made it really far. Keep up the great work!

[@alphacalak6624]

Not being able to afford to eat is my most effective diet

[@lilsheba]

Hey yo, over here in 2024 it’s easier than ever! 😅

[@MPLifts1111]

@@lilsheba😂😂 true!!! Beans, rice, and eggs have been my most cost effective staples!!

[@AutumnHaunts]

@@lilshebaI’m saying! Inflation 🫠

[@corbindallas1954]

Add some significant stress and watch the weight fall off

[@skittlesgarage]

The Biden Inflation weight loss plan.

[@ManuShapopi]

The first 3 minutes of this video was basically an entire fitness course. You basically fit hundreds of fitness courses in just 3 minutes. Most people obviously need more info, but for those people that already spend way too much time just watching fitness videos, those 3 minutes were straight fire🔥.

[@concertslivehd3336]

This video legit changed my life and put me on the right path. I went from 30% body fat to 12% body fat in 8 months. Tracking macros, weighting my food putting my snacks away.. doing cardio mixing low intensity to high intensity.. this video is like the holy grail to losing fat

[@putent9623]

Went from 30% to 15% or 14% at most. Looked pretty good but then eventually I bulked upto, reach 17% and cut down to 15% or 16%. I for the love of everything cannot get below 15%. I really want to reach 12% and have fully visible abs with a defined jawline. Your a lucky b*stard aren't ya 😂

[@XxxTheFireEmblemxxX]

Bahahhahahahaha you did not go from 30 to 12 in 8 months. PPffffftttt I'm legitimately laughing IRL because of how fucking absurd this statement is.

[@chonkeboi]

@@XxxTheFireEmblemxxXthat’s very definitely possible.

[@AlpeshK-co2pz]

@@chonkeboinot naturally

[@2810Mad]

This is very unlikely

[@Francisco-Danconia]

"put your snacks in a hard to reach location." I keep them at the store. 🤣🤣🤣

[@Glassgate]

I know this might sound strange but a really good way to stop this behaviour is by removing contactless transactions

[@Francisco-Danconia]

@@Glassgate you mean like ordering from Amazon? Or, swiping a card?

[@abhishekshah170]

@@Francisco-Danconia i think they mean like needing to use cash, it allows for more emotion and thoughts to happen when you buy something

[@Tarolyn17]

I just go broke and have no monies to buy them lmaooo

[@satoshinakamoto7253]

KINOBODY

[@curtissmithgolf]

This guy is the reason I’m motivated to working out

[@ffead]

he adds motivation to all

[@noahziegler3478]

Lol

[@sue2803]

Completely agree

[@kmmoves823]

Just a kid with a crazy passion for lifting

[@ffead]

@@kmmoves823 kid with 45 subs. lol stop talking on a legend journalist :P

[@kal-el7194]

One thing I’ve learned on my weight loss journey that I have started is that determination is a temporary thing it’s the spark that lights the fire. Discipline is the fire that stays once you keep moving forward even when the determination is gone. Discipline is doing what you don’t want to do or hate but you do it with love. Discipline is key and a fundamental role in weight loss example saying no to normal soda or a donut because a cheat meal exist it all relies on discipline, workout, and diet.

[@rajkumarmaragathavel1637]

Well said!

[@cedrichapman]

I agree but what about life ? In this/your example, life is mainly (or totally) dedicated to this goal of a super body, isn’t it ? I mean, it closes the possibility of live…. more cool things, like just go out with friends, eat new things without stress, just do other things 😹 because I know all this discipline take so much time, especially when we have a full time job.

[@ohgeezrick2019]

@@cedrichapman In the process of weight loss he is correct. Once you reach a weight you’re happy with and are doing maintenance calories there is much more room for sweets and nights out, but you also have to avoid the habits that brought you to being overweight to begin with. So yes your life is somewhat dedicated to keeping a healthy weight, but sacrificing a few meals with friends is worth it for a few decades more time to spend with them in my opinion.

[@luiscanamarvega]

Answer: proper calorie deficit, adequate protein intake, progressive overload, low calorie dense foods, cardio

[@SeboHyatt]

you should talk about habit forming as well.

[@JGComments]

You forgot proper rest/recovery

[@SoulDelSol]

There is nothing new here. Is this supposed to be cutting edge research from dr, it's super basic that everyone knows. The problem is motivation and consistency. Obese people already *know* they should eat less and move more

[@rockyevans1584]

A proper deficit resulting in optimal weight loss rates*, low impact cardio spaced appropriately from your workouts*. Asking for another edit, chief

[@rockyevans1584]

@@SoulDelSol there was nothing indicating cutting-edge research, just a summary of best current practices and some thought from some pros in the field. Adherence is definitely the biggest obstacle for people sticking to a diet or exercise, the more this knowledge becomes common (I disagree that this is well known info outside of very motivated fitness nerds, bro science and anecdotal evidence still permeate the gyms i used to frequent), the better for people everywhere

[@kittyhooch1]

I'm 65. I've been training off and on for 40 years and have gotten in good shape a few times. 2½ years ago I had a serious diabetes scare and went on keto. I am good in the kitchen so I love it. I lost 50 lbs but I have 50 lbs less muscle than I did 10 years ago. My workout is super high intensity weights on a 3 day split for about 30 minute sessions. This optimizes hormone profile while creating a 10 hour oxygen deficit. I previously lost 50 lbs in 6 months with little diet discipline or cardio. Now I have both. What I got from this is keep doing what I'm doing. I'm feeling good for an old guy.

[@freddysperry2059]

Mind over matter baby. Been going strong since October, down about 30 and I love it. I saw this a bit ago but I think about it every time I may be craving something: You’ve craved that for an hour, You have craved that body for years. Something simple but very effective for me idk.

[@justsayin5048]

I’m screenshotting this so that I can make it my wallpaper and remember it.💀

[@ideamachine39]

Well said

[@MrAndrew428]

I love this!! Thank you, Freddy!!!

[@TrisjensChronicles1203]

Very good, very good. I said earlier today, you have to tell your mind to shut up and your body will do whatever workout you want.

[@elhijodelguapojr.7049]

ooooh i dig that man imma chill out on these hot cheetos and white claws man

[@Phoenix5365]

I like counting calories. I like quantifiable factors and measurable results.

[@TrueGamerWoo]

Yea they said that’s a good idea

[@johnnyregs2378]

Same here, I totally understand how some people can take it too far and form an unhealthy obsession, but I thrive on data and metrics that I can use to help guide my choices. It works for me 🤷

[@fatezero8662]

@@johnnyregs2378 Calorie Counting reduced my binge eating by 70% and it helped me lose weight by having a sustainable calorie deficit and regular exercise.

[@johnnyregs2378]

@@fatezero8662 that's awesome man I'm glad you found some relief. I'm an addiction counselor and some of my patients struggle with ED's and have found similar success through calorie monitoring. Many times people were just never taught portion control or what a correct portion should look like.

[@chadchad6531]

@@fatezero8662 interesting, the problem though is calorie counting allows you to binge eat and it even supports it in some cases

[@deafpulse]

finding a science-based video like this compared to the well-known bro science is so fucking refreshing, this is amazing.

[@NotoriousBBB]

There are tons of videos similar to this.

[@parkerwhitchurch8]

I have so much respect for Jeff that he literally takes notes on the things they're saying and asks them to perform B-roll for him after the interview. On top of the insightful content I'm just in awe at what an incredible journalist and filmmaker he is.

[@riveralvarez7517]

If you are trying to reach your goal, and you stopped because of some unknown reason remember that if I managed to transform my body, everyone can do it!! Diet is a crucial thing, without it exercise won't help at all. Many beginners struggle to find a proper diet because they want fast results and they end up with no results at all, less money in their pockets and health problems. I encourage you to do a research and find a diet that will work for you. If you still don't know where to start, consider Next Level Diet as your starting point (it comes with a workout plan which I find convenient as it doesn't require going to the gym at all). This way results are guaranteed. 💪💪💪

[@thomashuynh3354]

find a what?!

[@riveralvarez7517]

@@thomashuynh3354 proper diet

[@Giemma3]

If someone reads this: What Sohee is talking about is also very well explained in "Atomic Habits" by James Clear. It's a book focused around building habits out of basically anything you want to persue.

[@lizhanich]

Nice! Thanks for that. I appreciated all the contributors on Jeff‘s video but I’m particularly fascinated by the psychological and cognitive approaches to longer-lasting and more permanent transformation whether it be body, business, finances, etc. It’s all very simple and intuitive in the end, when we can overcome our short-sighted instant gratification fix!

[@omg_wtf]

It's a great book

[@blueridgebrothers]

That's what I was thinking!

[@krystelhalden5788]

Just finished that book actually and it changed a lot of my perspectives which is hard to do since I am very stubborn and set in my ways! 🤗

[@everready2903]

I want to read the book but it's on the top shelf. I'm just too lazy to get up and get it!

[@denziiey]

This is the kind of videos I want on my recommended. Not cheesy waste of time stuff from influencers. Thanks have me a lot of insight.

[@SangNguyen-ql3qm]

Bro, your content is so professional, yet easy to understand. Thanks for your time and efforts to research, analyse and summarize for us. Escpecially involving specialists and work out lovers. I feel like having buddies guiding me to a healthier workout habit..

[@darthuchiha1779]

i cant understand this stuff to save my life seems like the more i research the more confusing and contradictory all the different sources seem to get the only diet ive been able to sorta comprehend is keto i lost a good chunk of weight roughly 35lbs roughly in about 4-5 months but then i hit a plateau and everything else might as well be a different language lol

[@almeidalizia]

💯

[@southestst]

@@darthuchiha1779 just track your calories and eat at a deficit (lower than your maintenance calories which you can find out with calculators on the web)

[@hyperay]

How is the progress bro

[@andimatt7232]

I figured, that I lost a shitload of weight when I didn't bother so much about it and just let it go. Not meaning go off the charts, but don't be so uptight about every minute calorie which is going into my body. Ironically it evens out throughout the week, month, years ... I think it is more important to have a long distance game plan.

[@kmmoves823]

agree

[@WilliamAndrews0]

It's similar to a work-out. The best work-out for you, is the one you are doing. If you can eat whatever and just have a 100 cal deficit every day forever, you will lose more weight than if you restrict 500 cal every day, but you can't do it for more than 3 weeks. Consistency is way way way more important than anything else.

[@kmmoves823]

@@WilliamAndrews0 Just a kid with a crazy passion for lifting

[@theworldisyoursbaby]

real stuff my guy

[@julienmv9272]

Agreed, I tried calorie counting and more restrictive diets, but I always got into restrict/binge cycles. I started seeing real long-term results when I used intuitive eating: no calorie counting, a bigger focus on cooking relatively healthy meals I really enjoyed eating+felt good afterwards and just using my body's natural signal of fullness and measuring my weight daily to see if I was tracking the right way. Took a bit longer initially, but I am able to be consistent 24/7/365 and it feels amazing :)

[@kennethamend8557]

This past November I was released from a Federal Penitentiary, unfortunately being on lockdown with covid and the facility I was at I had a hard time getting into a healthy regimen as far as eating healthy and put on a few extra pounds of fat. I went in so much healthier as far as body fat. I'm currently in the gym and learning the science behind healthy fat lose. Eating the right foods is no doubt something that takes a conscious mind set. I appreciate you taking the time to put this video together, gathering the information from multiple sources...very helpful!! Thank You & God Bless!!

[@calebmccardell7030]

Really felt like everything Sohee said was absolutely so on point. People hate being told to just be smart and use moderation because it forces them to be thoughtful and intentional about their choices.

[@lizhanich]

YES! Well said. Handing over power to an outside authority or protocol vs self-responsibility and accountability for lasting results.

[@rodrigorodriguez509]

I appreciated being able to look at her

[@leonardo9259]

"hurr durr muscle man said no carbs"

[@melissahostetler8388]

I also feel like people who are at the beginning of their weight loss journey WANT to be told they have to do something special and intense. If it doesn't feel like work, they discount it. I lost 65 pounds as of my last check in and cured my T2 diabetes. People always seem disappointed when I tell them I still eat Taco Bell or McDonald's. I had to watch carbs because of the diabetes, but it really is just about having an overall calorie deficit.

[@calebmccardell7030]

@@melissahostetler8388 right. They want the "secret," or at the very minimum they want a concrete set of specific rules that they can shape things off of. But there's a thousand ways to reach a caloric deficit, and having to make that many decisions or do that much math scares people.

[@talesfromthequick]

Lost about 100lbs in about a year: cut carbs (not completely, kept wheat bread), intermittent fasting, and three days of HIIT early in the morning. After about two months I allowed myself a cheat meal (not a day). Now, after about a year and a half, I don’t need the cheat meal but I follow through with it for consistency. Measure your improvements over months, not days or weeks. And early on, I recommend stay away from a scale

[@CountingStars333]

Coo coo

[@guruc1235]

awesome job, do you have loose skin?

[@talesfromthequick]

@@guruc1235 thanks, for the most part about loose skin-no, at least training and staying in this better lifestyle my lower abs are tightening month by month

[@SS-pg1hi]

What was your HIIT routine and how much lower than your maintenance calories did you consume?

[@talesfromthequick]

@@Couchlover47 hi, didn’t count too much. Just stayed away from unnecessary carbs and didn’t eat at night. After a few days it feels good. I used to enjoy my cheat meal, then I started to have it just out of habit, now I don’t really need it. My whole appetite has changed. The best diet is a lifestyle change; it takes time, but enjoy the process and have faith in it

[@codinginflow]

I think a big reason why some people have success with diets and many others fail, is because every brain has a certain body fat % that it feels comfortable with. When I'm below 11% (according to my caliper, so not super exact), I'm constantly hungry no matter how much and what I eat. I feel much better >11%. For some people, their comfort level may lay (much) higher than 11%. And if you followed bad eating habits all your life, maybe your brain screams for food even if you are already at 20%. Btw, what makes maintaining a low body fat easier for me is intermittent fasting. It's the closest to a "magic pill" I could find and I've been doing it consistently for many years now.

[@ashoc0]

Basically diets rlly don't work.. need a change in lifestyle if you wanna lose weight

[@codinginflow]

@@ashoc0 If you wanna lose weight you first need a caloric deficit

[@Moon_Puff]

Interestin observation. In general, though, I don't think there's yet definitive conclusions within the science community about set points

[@joshuareveles]

@@codinginflow this is very true (I’m speaking from experience since I’ve lost over 75-80 pounds this year )

[@rigorhead01]

@@joshuareveles wow! That much in one year!? Great job, brother! 💪

[@merrinfrancis6955]

I especially loved Sohee's discussion about restraint being bad for long term results, and that once you form a habit, it no longer feels like restriction. Just very well said and explains the psychology of habits. Great video, great panel!

[@Franganito]

Oh man, just this video alone would finish so many bad fitness influencers... I don't why youtube only showed this rn, but now I'm subbed :3

[@dinkletonne]

@alexander Valdez bro u really like cringe nomenclature , wtf is a faker daker xD

[@rewanthony8202]

I just love hearing from people who know what they're talking about, and are frank! Great vid, will definitely share!

[@TheUltraGamer98]

Funny how everybody wants to loose fat but no-one really cares about eating healthy. Great video non the less

[@nogheadz4987]

“Everybody wanna be a bodybuilda but nobody want to eat this healthy ASS FOOD!”

[@Sorted906]

This guy is milling the juice. And anyone that thinks it’s down to diet alone are either seriously retarded, or extremely naive

[@commonpeace5595]

This is the same thing for 99% of people

[@smarthousetech8593]

@@nogheadz4987 Uadulterated Gold

[@australianpatriot]

@@Sorted906 He probably is, but nobody says its down to diet alone

[@dfpcmaia]

Can I just say: Wow. This is the most comprehensive and easy to understand birds-eye view on fat loss and getting lean. Getting all these varied perspectives tackling the same issue from so many sides makes me feel confident recommending this to everyone. Saved. All that AND we get to learn the best method of ingesting kiwis!

[@DurtyCurt92]

I love how Jeff always asks the RIGHT questions

[@RenatoVargas]

This was truly informative. I really appreciate you taking the time to do this video and I thank your guests for sharing these amazing insights.

[@GoldBearanimationsYT]

He just snort a 🥝👁👄👁

[@danhahahah]

yeah

[@EAU183]

I thought I imagined that for a second there...

[@kp-eh4ir]

@@EAU183 lmaoo same

[@travisdjermyn]

Hahahah I was like whatha He did a Tony Montana with that snorting a dam kiwi 🥝

[@chloegower1584]

Brilliant marketing by doing something nuts and creates more engagement 😂

[@jonandsn]

Such a good choice of experts, as someone who has lost 10kg between march and today, I can see a lot of resemblance between my own habits and the habits presented by Dr. Norton. Great video!

[@StillDollSyndrome]

Jeff you have taught me more about weight loss in 18 minutes than what I've learned over the course of my entire life lol. Subscribed thank you

[@satoshinakamoto7253]

KINOBODY

[@miamilifeandfitness]

💪🏼

[@aladynamedSusan]

This video was very informative. I'm 4'11 around 127 lbs I need to get down to 110 to be completely shredded and this info helps a lot!

[@JMU365]

I was watching this video for tips on how to workout smarter and ended up coming away with a new leash on life. I'm so thankful that she explained that self-control is only useful in the very beginning of goal setting. It does make a lot of sense that one would have to actually plan and focus on the goals as opposed to rely on Purely self control

[@davidsantiagoforigua7614]

This guy is simply amazing...one of the few who speaks simple and speaks truth. I congratulate you for your work from Colombia.

[@iGoofyPro]

Jeff’s probably the first KZbinr I have bought a program off. This man knows his stuff and his Leg/Pull/Push program really helped me get back on track after I had COVID.

[@Zeroleon]

The biggest change for me was walking more, it made losing weight almost effortless. Before that I used to do a lot of high intensity and impact stuff and the problem is it wears your body down so fast and makes you much more hungry

[@ashina5924]

Yup, the thing about walking vs other cardio is that it does not feel like cardio

[@GarrettP8]

This was my expierence as well. Walking worked better for fat loss compared to high intensity cardio like running. It burns a lot of calories and doesnt hinder recovery or lifting progress. It also just feels good and doesn't make me as hungry.

[@cymro6537]

Yep ,me too I aim at walking 45 - 60 mins a day - I try and include inclines - to get the heart pumping .I lost weight gradually ,after 6 months ,I'd lost 20 pounds. I felt great!

[@georgefaux2154]

I noticed it too, during lockdown me and my friends would walk for an hour and then bike to Central London (I live on the outskirts) and after doing it once or twice a week along with my job where I'm on my feet all day, I was in my best shape ever even though I was binging shitty foods out of boredom

[@VpKing]

Ye and staying busy

[@twizack22]

2 main points I believe in. 1. Find a restrictive method that works for you. 2. Use laziness as an advantage. Make positive things ridiculously accessible. To the point it probably shouldn't go there but the benefits far outweigh the asthetics.

[@ashina5924]

I use laziness to my advantage, i buy rotisserie chicken for my protein intake lo l

[@BastosFC2]

@@ashina5924 haha, i do the same

[@ashina5924]

@@BastosFC2 fats are a little high but 27lbs lost is showing that it works haha

[@annmariedent6762]

I agree for 3 months now i have 2 meal replacement shakes and healthy dinnear.feel great and getting all my nutriions

[@IsThisLossE]

i buy a ton of apples and leave them on the counter, and all of my snacks are in that cabinet above the fridge where i have to really put a lot of effort into getting them. i now eat a lot of apples

[@it_is_what_it_is_brotha]

What a wonderful assimilation of knowledge in a straight forward and easy to digest format. Bravo

[@alexandrelima3697]

Jeff is such a blessing boys, gotta appreciate him

[@kbflorida888]

It’s too bad there aren’t “diet meetings”, like AA or NA meetings. People who regularly attend group sessions with likeminded colleagues due better while working their ‘program’. I think they would be VERY helpful. I wish the leading gyms or studios would at least offer space or facilitate via Zoom for events such as this.

[@luvsuneja]

You mean Weight Watchers?

[@lizhanich]

Yes! Brilliant!! Not everyone will resonate with the same approach/methods but will likely encounter the same obstacles through which peer support would be of great reassurance and comfort (and assistance to overcome said obstacles).

[@PaulRevelia]

Great stuff 👍

[@Infantrymarine0311]

Same shred🔥 different year👍🏻

[@akshyatankur]

Hey man I love your channel.

[@PaulRevelia]

@@akshyatankur Thank you!

[@PaulRevelia]

@@Infantrymarine0311 You know....

[@Infantrymarine0311]

@@PaulRevelia been watching your videos a loooong time 😆. Following some of your vegan female bikini competitors.

[@willboler830]

I got up to 265 lbs in 2022. By the end of the year, I'm down to 240 lbs. Most of those lbs fell around the end of the year. I got depressed and stopped eating regularly, but noticed I was losing weight. So, I decided to just start tracking my weight, everything I eat, and total calories. I track foods by the hour and weight by the day. The only dietary rule I use is no soda and no alcohol. I did data analysis on my trends, and looked at the 3 day moving average of calories and compared with weight change. I found that changes seem to line up with around 2,500 daily calories. So I set a rule for 2,200 calories max per day. I still eat donuts and whatever I want, and I'm shredding weight, about 0.2 lbs loss per day. It's been tremendously easy for me to track and keep up. I still have energy and don't feel burned out from my diet, and by making food tracking a job, it's made eating less the status quo. So the defining rule definitely appears to be caloric deficit, and the diet comes from finding foods throughout the day that fulfill my wants and needs without surpassing the calorie policy. So if you want a diet that doesn't give up donuts, there it is. Just track your foods and weight, and it will get you in the mindset of being conscientious of what foods you should be eating. Also, when you lapse and start binge eating, looking at the data afterwards helps you not feel so guilty and allow you to jump back on track in a better mental state. "Oh, I binged for the past 3 days and my weight only went up a lb? Let's get back on it." Edit:: I should add that I'm not exercising. I've been in highschool sports, did the military, and have periods of points in my life where I religiously did strength training. I'm too lazy and depressed to exercise at this point, but I am aware of the importance of exercise. I'm hoping to incorporate this into my scheme eventually. But I lost all this weight without exercise. My diet is set up for a sedentary lifestyle, where I spend 90% of my day in a chair between coding and videogames. It's a diet that works for me at this point. Any additional exercise that I work in will require for it to change, which is why I'm being so slow to slip it in. My plan is to track my exercise routines and set up an experiment for a week or two capturing my energy intake vs lbs. The issue with this is muscle building will throw off the numbers since muscle mass added can hide fat shredded. I don't want it to throw off my mental state just yet and will do it when I'm ready.

[@janelfearon655]

This was really informative. I really liked the fact that you had actual scientific data and educated guest speak on this topic.

[@tintinabullations]

This video has no business being this good! Blown away from start to finish. What awesome work, Jeff. Kudos!

[@npx_riff_lift-g]

insanely well developed video essay. props on the valid research, man.

[@danielmerrell8926]

I was shocked at how many takeaways I went past in my 30 min drive home from work I went past 46 takeaways! And then you wonder why it's hard to for people to keep there weight under control

[@MrImSudzy]

Facts and as a food delivery driver it is super hard not to eat out

[@masterwindu1234]

*their

[@malika.c]

Jeff, I just want to say thank you so much for caring about those of us who NEED information and detailed explanations about overall fitness. Personally, I prefer to learn why I should do what you’re telling me to do and you provide that for me. You are amazing! Keep it up 🙏🏾 Love from Trinidad 🇹🇹

[@Liquidforce4441]

Jeff you really have created a great platform for people to learn about the many angles of fitness.

[@scott602]

this was literally the best breakdown for diet based fat loss i've ever heard.

[@headshotsforheadcancer7384]

It's great seeing a video about fitness that focues on science, not waffle. Classes editing too mate, really top drawer stuff.

[@MindsetMattersYT]

Yes it is! Physical inspiration is okay, but the details of how that's achieved is so much better

[@Nupish_AF]

In a world where people “all of a sudden” discount science, I am appreciative that this guy’s work is grounded in the actual research! 💯

[@dominiqueblagojevic9447]

No one discounts real observational science.

[@Nupish_AF]

@@dominiqueblagojevic9447 um ok 🤦‍♂️

[@3RI6UY0]

I used to just watch these videos for fun as a fat guy, day dream I guess, but finally after 40 years and 70lbs lighter, I’m now using these tips and I’m in the best shape of my life. Physically/Mentally/ and Spiritually. Thank you for what you do.

[@chandlerricks]

For those really trying to diet and change habits I had ghly reccomend reading atomic habits. One key principal the book talks about I think clearly defines what Sohee was saying and that the goal with creating a habit is putting fewer steps between your good habits and more steps or obstacles between your bad habits. For example if you play video games a lot, unplug your console, take your controller batteries out and put your TV or console in your closet so it's out of sight and harder to just hop on and play.

[@lizhanich]

Nice. You’re the second person I’ve encountered here recommending this book. Inspired to hit the library tomorrow... (I’ll set out my walking shoes and sports gear on my face overnight to minimise potential obstacles in the morning and put my phone in my library bag!! 😂 Did I nail it?!?!)

[@davidmont9103]

I love when a fitness youtuber puts in the effort to base what they say on science, papers not only relying on personal experience, this was a pretty good and complete panel of experts and I appreciate the info a lot. Definitely liked and shareable!

[@challengerjakku1943]

I think the moderate approach is definitely the most important, certainly if you're starting off with fitness as a whole. The thing that made clean eating easier for me to sustain, was the choice aspect I wasn't restricting myself or forcing myself in a rigid routine. Rather if I finished all of my work-out sessions in the week, I can have a glass of Dr Pepper on the weekends. It's so small in hindsight when I think about it, but it was the crucial part of keeping me on the path I'm currently on.

[@sunsetengineersllc602]

Thank you for all the research you and your guests do, and also the science-based approach. As a Mechanical Engineer and Product Designer, I appreciate this sort of logic over hype. 🤓

[@sandromorgante]

I've been following you for years and this was one of the best videos you've ever made in my opinion. I keep revisiting it and recommending people to watch it regularly. I wish you could publish the interviews in full, it would be very interesting... Thank you so much for your work Jeff

[@logenpetredis1837]

Please don’t recommend this to anyone. You’re not helping them. It’s all old thinking, gym thinking. There’s no science to any of this.

[@sandromorgante]

@@logenpetredis1837 care to elaborate your argument?

[@logenpetredis1837]

There’s more and more science coming out and has been for decades on the main issue with obesity and metabolic diseases. In my research I’ve personally found the most damaging substances are 1. Refined Sugar 2. Process seed oils 3. Constantly raising Insulin What astonishes me is not one person discussed this. To me I didn’t see and ounce of science in this video. I believe any certain diet or lifestyle can work but you have to follow the science and understand what is going on in the body. For me personally keto and fasting did wonders for me. Not spiking insulin constantly, giving my body a chance to undergone Autophagy. And a very non restrictive way of living. I now am aiming to be metabolically flexible(being able to use fat and carbs as a fuel source. I can give you resources if you’d like. If not it’s cool.

[@stefsteegen8520]

@@logenpetredis1837 hmmmmm🤔 who shall i believe? The experts or random person called "Logen Petredis"?

[@satoshinakamoto7253]

KINOBODY

[@Esqud]

My doctor watching this right now spinning the shit out his bike using this vid as a rage preworkout... On a serious note, this video is actually great. I'd say especially for beginners since it has all the info presented in a concise manner

[@michaelcarrera9958]

I’ve never posted a comment on any You Tube video or podcast. But this video was excellent. Very well put together and informative. Can’t wait to see the others!

[@kyouma0519]

you really just have to take a moment and think about how insane it is that videos and information like this is free and available to almost everyone on the planet

[@sickboy8682]

No I don't! It's not free - if you're not paying for it, you're the product.

[@nateweeks4094]

​@@sickboy8682still technically free it's a win win situation

[@lordhandsomeswag1854]

@@sickboy8682 AdBlock bro

[@Wo1fLarsen]

Jeff has a great, low key sense of humor! Especially during the cut scenes. Good work, good info.

[@mudmaster1]

Great info but my favorite is the cut scenes. Funny as …!

[@gerRule]

It’s refreshing to see the attention to detail that goes into the videos on this channel

[@AlexRFitness]

Shiny Object Syndrome is actually such a great metaphor. This can be seen across many different disciplines and fields. Financial markets, technologies, etc. Well said Sohee. Great video Jeff.

[@luizagontijo5823]

This is the best video I've watched so far about fat loss, literally all my questions were answered

[@jackhaury3645]

Videos like these are awesome man, having credited people talking about their expertise and giving solid feedback is huge to learn more. Thanks for spreading this info huge help bro!

[@Kojo]

Hey Jeff, I really value your hard work and empirical research on these topics. Have you considered to make a video about the whoosh effect? Would be great for most people to get your take on that topic. Br, Kojo

[@lancegordon5492]

What’s the whoosh effect? Is this like Joe Mama?

[@JimBob-eg7vq]

I think it's like the deez effect

[@shlagin9354]

@@JimBob-eg7vq the deez effect always reminded me of the Likmie paradox

[@edsida]

Or the sugma situation

[@danielrave4934]

would love to know more about this as well

[@Neonmirrorblack]

I've seen a lot of claims that calorie counting "doesn't work" for the long term, and those that do it will just gain the weight back eventually. Two years ago I started with intermittent fasting, which was also tracking my calorie intake. After I reached my weight loss goal, I then gave up on IF as my main way of eating, but still kept track of my calories, as well as weighed myself once a week (to keep track of what my maintenance level should be). So far, the weight has remained off and I haven't missed a single day keeping track either. I think at this point, it's likely a habit.

[@davidapperson256]

Same man. I tracked well over 2 years after losing 30 lbs and realized after a certain point, that I was simply logging how much food I was eating as opposed to setting an exact amount and then weighing food and eating macros to hit that calorie count. In other words, I ate whatever I wanted and simply would just weigh it out and log it after the fact, hitting different macros and calories each day. So I gave up tracking, all I do is eat healthy and eat when I’m hungry, been doing for almost 5 months without tracking and haven’t gained any weight yet. So IMO tracking isn’t necessary at all, it’s a good tool to use if your new to nutrition but as long as you know your body and how to judge hunger and make healthy dietary choices, then it truly is just a chore

[@GolgoSixty]

The level of research on that video is amazing.

[@micki4000]

4:08 Regular Jeff turns into bro Jeff

[@kmmoves823]

Just a kid with a crazy passion for lifting

[@eshwar7105]

only when its KIWI or Stephanie XD

[@martinhodell8465]

This was an amazing video. Well put together & straight facts. Definitely not what one reads in the mass media. You earned a sub.

[@Threenineswon20racks]

Whenever I get annoyed of other “fitness” Channels and can’t get a straight answer, I go “ ok, let’s go get some facts” and change it to Jeff’s channel.

[@nicholassullivan1239]

I used to say "athlene X"....

[@carlossubero1687]

His videos are really good but too long to watch

[@jonathanhendrix2925]

Ok PBS

[@whiterex66]

Jeff and Shredded Sports Science are my go tos

[@starmorpheus]

@@carlossubero1687 Silly comment. Would you trust someone that took decades of research and compressed it into 5 minutes? I wish his videos were longer even, understanding the science behind it makes it easier to go back to the drawing board when something doesn't work.

[@mommaduck79]

9:06 - wow, just hearing her say that made me realise a big flaw in a lot of my previous weight loss. We think that by being driven by emotion and chanelling our disatisfaction into hope and drive will be of benefit - but it's actually the exact opposite. If we decide to lose some fat for purely logical reasons then there is very little standing in your way. If you choose to do it for emotional reasons then you're always going to be clinging to a particular feeling or mood to keep you going - which explains why so many people burn out throughout their journey. If however it comes down to simple reason of making the best choices for our health and wellness then it's a lot more concrete of a reason and much less easy to argue against. Eye opening stuff.

[@spudzlightbeer]

I love this format of using your platform to amplify the voices of experts in the field with the facts. Super engaging, and a breath of fresh air compared to most of nutrition/fitness KZbin.

[@quinnbero8221]

This is incredible. What a great video. Your content is unparalleled in what you offer. Each content creator offers something great. Your presentation of information, research, safety and optimization tips for health and fitness, as well as muscle building, are great. Thanks Jeff

[@chloeblume7168]

This is exactly what I needed right now!! I’m currently trying to get a little leaner but in sustainable way and this video hit every point right on the dot! Thank you so much for talking to all these experts and sharing it with us!

[@tungamarkal9552]

What seems to work well for me and my life style and kind of helps me understand macros is meal prepping. I set my target macros and calorie intake and when I have time during the week I design a meal plan that follows. I don’t feel restricted on what I can and can’t eat and I don’t have to rely heavily on self control because the food for the day is already made. For me it’s the most reliable thing I’ve done so far.

[@yellowrice1625]

Amazing video man, you can really tell how much work you put into it and how much you actually care about giving accurate and helpful information. Keep up the great work man!

[@qwwupp4763]

Hey Jeff just wanted to let you know I have followed your footsteps in snorting kiwi juice and i have gained 20 pounds of muscle in just 3 weeks. Thanks Jeff 😤

[@warriorway5287]

I feel like I haven't learned anything new since reading muscle mags back in the 90s, yet I keep watching. Next, I'm going to watch a video on how to get wider delts.

[@smm7540]

I dont remember anyone talking about ketosis and intermitant fasting in the 90s....did i miss it?

[@evobe]

@@smm7540 they were but mostly for diabetics in medicine which is where those diet styles belong. special use for the metabolically deranged

[@mitchelldavid2916]

Love the part about how self control shouldn’t be used long term and habits shouldn’t require much cognitive effort if they are set correctly!

[@marknowak8172]

All of these people were spot on! Great professionals. I love that the third one had a strong academic background in psychology, because that's what a lot of fat loss really boils down to.

[@lizhanich]

Yes! Fat loss and especially maintenance I find is a psychological and strategic habit-forming game.

[@markkelderman2439]

Jeff's advices have led to the most effective exercises I have ever done (and most excruciating), but results speak for themselves. I did calisthenics and bodyweight exercises mostly, but I have found these extra tips of his for these types of exercises to be far more effective and satisfying to me personally than any painful occasions before that in the gym. In the process I took a muscle gain plan from nextleveldiet, and without any additional supplements needed, my muscles started to grow massively over the last two months. Thank you Jeff for all the work you have done over the years.

[@biggSHNDO]

Well damn, post a vid for us

[@pepeonzima2444]

Shuddup, you iz geh

[@Bored0720]

Layne Norton and Sohee Lee in the first 10 seconds?! I'm excited 🤩 I really want to see their fan base grow more 😁

[@Marom_Haim]

I'm so glad to hear the things that she said, after a huge transformation I made and people asked me how I did it I told them just about what she said and they were all skeptical about it, just like I was in the beginning tbh, and after a while, trying to tell people as well as observing other stupid fitness coaches dumb advices as well saying "YOU JUST NEED TO PUSH HARDER" I felt alone in my attitude, but watching this video and thinking about Jeff's general attitude, I feel like it brings me back some hope and maybe I actually COULD help more people with that common attitude that we have. Because if HE managed to be so influencial on so many people around the world, then maybe one day so can I

[@Marewhey]

Love how they helped you by making some small clips of them self to explain their points

[@babyblue1109]

In a sea of BS information out there, you’ve outdone yourself Jeff (and experts) with bringing credible information to the masses. This was incredibly informative, thank you!

[@natebackunbroken]

Anyone else drop everything they’re doing when Jeff drops a video?

[@curtissmithgolf]

School for me

[@TheJimiman99]

Yes. Every time

[@bobmarley8982]

Dropped a massive brick

[@rohansatdev206]

Dropped a barbell on my toe

[@natebackunbroken]

@@rohansatdev206 Ouch, still worth it

[@robertcronin6603]

Don't overlook how overall mindset is essential for getting lean...there's *alot* to be said for the right mental state when pursuing a goal.