You're Not Lazy: My System For Staying 8-10% Body Fat Without Going To The Gym

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⏰ Timestamps:
0:00 - Intro
0:12 - The problem is NOT that you’re lazy
2:25 - Weight loss isn’t an event
3:00 - My system for staying lean all year
3:32 - Tip #1 do the same things, consistently
4:15 - Push ups and pull ups
5:08 - Dead-hangs
6:22 - Walking
7:33 - Stop eating so damn much
9:05 - Save your calories for social events/weekends
9:59 - I don’t compare myself to others
12:22 - If i make a decision, I follow through
13:49 - Summary of my workouts for staying lean
OTHER RESOURCES:
➡︎ The ONLY 10 Things That Matter For Weight Loss: • The ONLY 10 Things Tha...
➡︎ 35 Min Jump Rope And Dumbbell Workout: • 35 Min Jump Rope And D...
➡︎ My Super Simple Diet For Staying 8-10% Body Fat FOREVER: • My Super Simple Diet F...
#JumpRopeDudes #DoTheThing #JumpRope #Cardio #Fitness #WeightLoss #Workout #Healthy #Lifestyle #SkippingRope #JumpRopeWorkout #HIIT #WeightLossWorkout
Disclaimer: The information provided on the Jump Rope Dudes channel is not medical advice, nor should it be taken as a replacement for medical counsel. Jump Rope Dudes does NOT assume liability for the application of the exercises or information presented on this channel.

[@JumpRopeDudes]

Download our free PDF “The Only 10 Things That Matter For Weight Loss” → www.jumpropedudes.com/10things

[@zvonimirkomar2309]

Dan, once again - a very healthy attitude and good advice. Cheers.

[@JumpRopeDudes]

Thanks 🙏🏽

[@ameralameddine]

"Comparison is the thief of joy." - Theodore Roosevelt Thanks for sharing these tips in a relatable way, keep doing the thing and pushing us to do the thing too.

[@JumpRopeDudes]

great quote

[@notmebutyou8350]

I NEVER get tired of your videos, Mr. Dan. They are very helpful and enjoyable. Thank you for creating this channel and for actually taking the time to respond to inquiries you receive. ❤❤❤

[@JumpRopeDudes]

That means so much, thank you 🙏🏽

[@edmundobaca3498]

​@@JumpRopeDudesThank you😊

[@ashleydilley4117]

Great video love your content. I've always struggled with consistency as you said at the end. I ordered a curved treadmill for the house and doing 20,000 steps a day. Throwing in your advice is putting in the right path Thanks JRD!

[@erwhatsmynameagain]

Damn… that was a great vid. I love the simplicity of your approach. I am in the skinny fat bracket at 50 years old, and cannot abide ‘the gym’. I have been trying to make it far too complicated, so I’m gonna get me in some good ole push-ups, pulls and hangs. Please keep sharing this stuff… it’s GOLD

[@JumpRopeDudes]

I appreciate that, keep doing the thing!

[@Perry2494]

This honestly was one of the best fitness videos I've seen, straight to the point! Very helpful

[@JumpRopeDudes]

Glad to hear it, thank you

[@abcdefgh4404]

Always a great content. Tks 👊🏻

[@JumpRopeDudes]

Thanks for the support!

[@beeARTcanada]

All great points, and to keep it simple. Don’t over complicate. Consistency, consistency, consistentcy.

[@overlordh1254]

I don't disagree, but you didn't spell "consistency" consistently lol

[@beeARTcanada]

@@overlordh1254 Correct.

[@whosthere5562]

Realistic suggestion/system. SO GREAT! Thankyou! Stay strong from Indonesia

[@JumpRopeDudes]

Appreciate it, shout out Indonesia 🇮🇩

[@philbrazier8]

Honestly this has helped me so much. I’ve been able to add muscle easily but always gained fat easily. It’s given me a new perspective on weight loss and living for performance and to live longer. Thanks bro

[@JumpRopeDudes]

I'm so glad to hear it and thanks for the support

[@georgechatzopoulos136]

Once again, amazing content! What I am struggling with is lack of energy. I am working as a chef, usually starting work at 5am, and as you can imagine running around a lot in the kitchen can be very tiring. Also living in the Uk which means little to no sun exposure. I would love to see a video with tips/tricks on how to have more energy during a busy week, any supplements or vitamins that might be helpful. And once again, thank you for what you're doing for us! I just got my new get fit bundle from crossrope, literally an hour ago, and I can't wait to start with the work! All the best.

[@JumpRopeDudes]

Awesome, enjoy the ropes and I will def work on that video idea. Keep doing the thing!

[@saniahkhan9836]

I really love getting inspiration from you!

[@JumpRopeDudes]

thanks

[@smylietime]

I really needed this! Cheers bro! 👊

[@JumpRopeDudes]

glad it hit at the right time 👊🏼

[@chiaramancini7832]

I'll never get bored of this kind of videos, thank you so much Dan! The more I listen to these words, the more I will get used to these habits. I finally conquered the workout consistency step but food is still a damn problem!

[@JumpRopeDudes]

You'll get there. You just have to keep doing the thing!

[@lisaresuggan923]

Great video, simple and to the point. Thank you

[@JumpRopeDudes]

Glad it resonated 🙏🏽

[@abcdefgh4404]

If possible, make a video about counting jumps vs time vs free (fatigue feeling) on jump rope workout system. Tks

[@neffex76]

great video as always brother ,

[@JumpRopeDudes]

thanks 🙏🏽

[@jasonabrams387]

This is perfect timing. I love jump roping! I used to go through a lot of cheap ropes until I found the cross ropes and I absolutely love the amp counter - it’s a great way to keep track. Great video! Just do the thing! lol “just stop eating so much” - great motivation coach! I think the best tip for me in this video is saving my calories for social activities. Thats a great tip! I know I can limit my calorie intake but it’s the consistency.

[@JumpRopeDudes]

Thanks 🙏🏽 Great point, the struggle with consistency is when you mess up it's not an immediate consequence. But this message is your reminder!

[@justanotherindian11]

Good content as always!

[@JumpRopeDudes]

🙏🏽

[@1southpaw2]

Thanks for great advice. I am an emotional eater. I have had some physical setbacks (diagnosis) . Don't wish to let that stop me from learning to jump rope. You keep me motivated. Cheers. ..from Toronto Canada.

[@JumpRopeDudes]

Thanks for sharing. I know it's hard. it's always the mental part that's the worst. but you got this! 💪🏻

[@kcc879]

I agree with the gym advice. I must put on muscle as I'm over 40 now and need to get strong. However, this has helped me improve my fitness for boxing, particularly for skipping. I was shocked at my last session at how much I've improved my skipping and mostly due to the gym getting me strong and able to push myself. Now I need to focus on my eating, hitting higher protein and cutting out the junk completely.

[@deannabarnes3771]

Keeping consistent, but getting better at it. #dtt

[@Gounemporos]

a honest view of fitness man . Congrats keep going . same here greating from Hellas

[@JumpRopeDudes]

Appreciate it

[@rennardwood9231]

My friend this is a shout out from Jamaica, I appreciate your videos. I actually use one of yours to jump rope frequently. What I struggle with the diet I follow when I am working out

[@JumpRopeDudes]

awesome, keep doing the thing!

[@darthvader3192]

Another great video💯

[@JumpRopeDudes]

🙏🏽

[@robars1575]

Thanks for the video man, very insightful and simple to understand. I personally struggle with snacking at night while watching a movie.

[@JumpRopeDudes]

that one is hard. it's such a comfort habit to want to snack at night

[@Noah-zq8cb]

Love your left arm tattoo Dan! Is that an Assassin from Assassin’s Creed jumping rope? Lol, so cool!

[@dylanzink9551]

Great vid brotha

[@JumpRopeDudes]

thank you

[@loreleidenton7000]

I thoroughly enjoyed this content. Love the bullet format and the details you provided. At some point could you elaborate on the dead hang? Do you ever engage your scapula? I've been using this exercise for my shoulder health. Tore my left rotator cuff a few years back and more recently broke my right distal radius. All's good now. And I think the dead hangs are extremely helpful. I'd really like to hear more from you on this exercise. Thanks!

[@JumpRopeDudes]

For sure, I'll go in depth about dead hangs in a video soon

[@denorene16]

I have to take medicine with my meals (prescribed to taken twice per day), so breakfast and dinner is a must. But I might not eat lunch. During that time, I usually snack on something. My food choices need to be worked on though. Currently not exercising; I thought that I would start working on my diet first.

[@RDShimizu]

Great tips! Question you mentioned getting 10k steps walking. Is that in addition to the jump rope or include the jump rope steps?

[@frankcole5220]

Best exercise channel in my opinion! And best coach and motivator as well! 💯💯💯💯💯❤❤❤❤❤☺☺☺☺☺🙌🏿🙌🏿🙌🏿🙌🏿🙌🏿

[@JumpRopeDudes]

thanks so much

[@frankcole5220]

@@JumpRopeDudes yes sir! Your most certainly welcome! And it's the truth my man! Have a great blessed rest of your day! And weekend as well !❤❤❤💯💯💯😊😊😊🙌🏿🙌🏿🙌🏿

[@richdaillest1]

Great content, I'm the same way when it comes to skipping meals. If I don't eat a meal I won't die. My problem is with binge eating late at night. Have you ever suffered from binge eating? Any tips or advice would be appreciated.

[@michaeljordan7732]

Dan - for your dead hangs - do you actively engage your shoulders or is your upper body more slack?

[@Improve-daily]

Great video! Man I’m stuck , you said something like if you want to change you can change! I’m currently 360 mainly all my weight in my stomach area! This vid is what I need to hear to get back on track….

[@JumpRopeDudes]

Glad I could help

[@bythandeka]

Thank you!!!

[@JumpRopeDudes]

welcome

[@slax4884]

Great tips

[@JumpRopeDudes]

Glad you liked it

[@luckypete33]

Just got my cross rope.....love it.... definitely easier as a beginner using weighted rope

[@JumpRopeDudes]

told ya! That's awesome, enjoy your new gear and do the thing 💪🏻⚡️

[@Immanuelm.8]

Thank you🔥

[@JumpRopeDudes]

🙏🏽

[@jljrspsu1]

My issue is getting over ambitious and over training leading to slight injuries. I also eat under stress. I completed jrd 90 but didnt follow a strict diet. Doing jump rope dumbbell program currently

[@braydencrunkelton2826]

I struggle with gaining weight easy. I've always had this problem and comforting to hear I'm not the only one.

[@JumpRopeDudes]

there's so many with that body type

[@averageman8416]

i love u dude ❤

[@JumpRopeDudes]

thanks dude

[@sm3dc]

Thank you, you're always the reality check I need. So do you do 24 hr fasting regularly? if so, do you do the thing that day anyways? I usually don't have an issue with 16-8, and I know I can do 24 hr fast, but I get really hungry when I workout, so I wonder what's your approach to longer fasts.

[@JumpRopeDudes]

great question. if i fast for 24 hours I will just do walking or light exercise. so on normal days I fast in the morning so I can still do the thing and workout hard and get a good meal afterwards

[@jt.8144]

GOOD STORY BRO.

[@aliazmoncieur2191]

Master Dan, Nice video; do You recomend to do intermitent fasting?

[@JumpRopeDudes]

Watch this: kzbin.info/www/bejne/ope7pH-drcmWnbc

[@theoutsiderjess4869]

Im actually taking some medication to help me lose weight. I had bariatric surgery 4 years ago and i have never been completely satisfied eating. My body felt confused because I would eat something and it felt either too salty or sweet and these signals would confuse my body into thinking domething is missing and the medication im taking not only fixes that Im eating less too. Now i got to work out or my body would get flabby

[@gator6596]

Great video! 67, been working out 50 years, I live to maintain, fairly jacked, but struggle with consistency, 5’10” 190, really need to be 180, all ab fat, 17% bf, good for my age, but would like to get to 12%. Very disciplined person but eating consistently, not so much! Crushing the training, got to apply same discipline to eating! Step 1 - identify the problem, complete! 😂

[@Iloverugby396]

Another great video ❤ #dotheething

[@JumpRopeDudes]

thank you

[@itamaravraham4068]

Highly valuable advice. 12:34 haha

[@nonchalantman6246]

Good sir, I need your advice. I wish to combine strength/hypertrophy and cardio, however I’m facing a lot of confusion. A lot of people say you should wait a day to do cardio others say you should wait 6 hours after weights. I see you awesome people combining both cardio and strength/hypertrophy training. Please make a video on this subject, I want to end my confusion once and for all.

[@JumpRopeDudes]

Thanks for the tip! I'll explain it in an upcoming vid

[@Nattypants1985]

I started jumping rope in the middle of November 2023. I was doing so well. I went from 118 lbs to 110 pounds (Iknow that soundsreally light, but I'm5'2". Very petite). Then, two weeks ago, I got sick. The virus attacked my heart. I ended up in the emergency room. It's almost been a week since my ER trip, and I feel perfectly healthy again, but I'm not allowed to work out until after my stress test on the 14th. I have to wear a patch style event heart rate monitor for ten days. This whole thing just sucks. I want to get back to jumping rope. I know there's nothing wrong with me. I'm losing my progress. I know I'm supposed to take it easy, and I am. It just really sucks when I feel so normal.

[@JumpRopeDudes]

Sorry to hear that. rest and recover and you'll do the thing again soon!

[@sudhirsonwane2932]

Thanks ❤

[@JumpRopeDudes]

Welcome!

[@benthomas8025]

Dan, what is the weight of the each dumbbell that you use for your workouts? Do you use the same dumbbell for different body parts or change as needed?

[@JumpRopeDudes]

I have different weights but most of the time I use tbe 15 lb, like for the entire Jump Rope and Dumbbell Program I only used one set

[@benthomas8025]

I see, thank you. Also Dan, how do you decide on the rest times for your workouts? Do you take it as needed or try to pre-set it?

[@rod5718]

Wheaton Dan! What do you use to measure your body fat percent?

[@N.O.2794]

How do you do the dead hang and how long?

[@RJ-pz9uo]

I really love training and exercise, I'm currently injured, I'm just interested in how you deal with injury, i can't stand sitting in home and not exercising

[@JumpRopeDudes]

I talk about dealing with injury in this video: kzbin.info/www/bejne/pGK8qaZvZtZ2nqc Hope it helps!

[@bewater8417]

He is basically just living on easy mode. Interesting change to all the weight lifting guys. I like calisthenics workouts with rings and bands. Jump rope seem like a great complementary exercise for everything I neglect.

[@AVTARSAO]

Last year I went from 67kg to 59kg in 4 months by jump ropes But on the new year 2024, I have reached 72kg 😭 because of travic accident I got last year that made me unable to jump ropes and workout for a few months At the start of 2024, I started to do jump ropes and workout again I hope I can reach 60kg again in the beginning of April

[@JumpRopeDudes]

awesome, keep doing the thing

[@lukeclaydon6670]

Great 👍

[@JumpRopeDudes]

🙏🏽

[@5rmoffett]

❤🙏💪👌... trying to get some consistency thanks

[@JumpRopeDudes]

promises to yourself are the most important ones to keep. You got this!

[@user-eu1yj2qe2n]

Another great vid, thanks for advising the benefit of the dead hang #dothething 👍

[@JumpRopeDudes]

Try it!

[@user-eu1yj2qe2n]

@@JumpRopeDudes will do and will let you know in the JRD community

[@peternowlan5196]

I’ve decided to hit the gym daily (winter here) and do 500 jumps. I can do 40 at a time before running out of steam so 500 total daily. Is this a good plan to get the ball rolling ?

[@JumpRopeDudes]

absolutely, consistency is most important. let's go 💪🏻

[@AtHomeWithAlex]

Skipping dinner a couple of nights per week is also my trick for dropping extra pounds…

[@JumpRopeDudes]

it works! no need to be fed all the time

[@bravesoldat4498]

Bruv, i'm bulking up

[@JumpRopeDudes]

Let's goooooo 💪🏻💪🏻💪🏻

[@AddressDaFact]

Nah, nah, nah... you suppose to say, "I'm Bulking Bro"😂

[@Raw.milk1]

Bruv!!!!!!

[@edmundobaca3498]

😊😁💪​@@JumpRopeDudes

[@michatyburczy9112]

Dude I’m hardgainer but decide to adopt this procedure also . I think more then muscle functional strength is important . I am currently doing dumbell program and like your speech. Ths for your work and motivation.

[@JumpRopeDudes]

Appreciate that 🙏🏽

[@deutschemama911]

Biggest struggle is CONSISTENCY. Mainly with eating unprocessed food. It’s easier for me to stay consistent with working out than diet 😌.

[@JumpRopeDudes]

That's true for most. Eating is the hard part but once it clicks, it gets much easier

[@iamnotalexhawker]

your tattoos are so cool :D

[@TheidkAnythingboi]

No 😡 why are you so mean

[@iamnotalexhawker]

@@TheidkAnythingboi what happened dude?

[@JumpRopeDudes]

thanks 😎

[@mamabear8516]

How do you guys manage with being embarassed if someone see.s you/ shy person

[@TremendousSax]

Get over it. No one really cares what you're doing as long as you're not harming them

[@rbnlb]

I used to be like that. Smile and wave, don't overthink, and carry on. Focus on how you're improving yourself and how badass you'll be when you master the rope. Most of all, have fun and love yourself! You'll look and feel great, and your shyness will diminish. Good luck, and #dothething! ❤

[@JumpRopeDudes]

Remember that most people only think about themselves. there are not looking and who cares if they are? just be yourself and you'll gain confidence 😎

[@mikeatefi]

I practice time-restricted feeding I fast (sometimes for 48+ hours) I lift weights pretty regularly I move a lot I eat the same things pretty much everyday I eat almost exclusively whole foods I rarely have cheat days In other words, I do what everyone does NOT do to get results

[@JumpRopeDudes]

lol yeah exactly, the things people avoid doing

[@skinwalker_]

I highly recommend doing intermittent fasting. Try one meal a day Monday,Wednesday & Friday. Not only is it healthy for you, but it also teaches you that hunger doesn’t control you. Great video. Great advice. Thanks.

[@JumpRopeDudes]

well said

[@user-lg1bk7zv2z]

I just cant go to a gym anymore. I have some cheap equipment at home

[@Kevin_Matz]

I struggle so much with carbs/ sugar cravings before bed, like I can’t fall asleep sleep without it 😂any tips?

[@JumpRopeDudes]

I've been there. It can be boredom, it can be anxiety that you're wanting to distract yourself from. Sometimes it helps to write down your thoughts, meditate, or stretch. recognizing the pattern is the first step!

[@Kevin_Matz]

@@JumpRopeDudes It would make sense that it’s anxiety related, I deal with quite a bit of anxiety(literally have no nails from biting them all the time 😅) I appreciate your feedback and I agree meditation in the evenings may be a good idea! You da man Dan 🤙

[@navers87]

Simply brush your teeth at a time you feel like craving sugar. This will help wipe any cravings away.

[@Kevin_Matz]

@@navers87 Great suggestion, thanks!

[@Hammertime054]

👍🏻👍🏻👍🏻👍🏻👍🏻😎🏴󠁧󠁢󠁥󠁮󠁧󠁿

[@JumpRopeDudes]

🙏🏽

[@OSUHARDING1ATECHNICEXPERIENCE]

I struggle with the consistency part. 4 time is my life I have lost 40+ pounds and then something happens/changes and I put it all back on and then I have to start over again. I want get at my goal and stay there.

[@haiderraza2625]

I want to gain muscle mass

[@JumpRopeDudes]

I can help with that! I recommend our dumbbell program and to eat for your body type! Check out the dumbbell workout here: kzbin.info/www/bejne/o6eVk3egbaaMbdk

[@fantasiomania8400]

Day one or One day

[@JumpRopeDudes]

💯

[@Devil-ig7kl]

No offense man, when i look into your Ig.... From my guess you're more likely around 13-15% in those pics and it could be a little bit more or less because i haven't seen your legs..... 8% bf is extremely lean and it's not that easy to maintain it!!! It's no joke!!! You look fantastic!!!

[@Suncoastrealestatemedia]

He’s definitely in good shape, but yeah he’s probably close to 15% body fat… unless he has a dead scan that says 8-10%. I’m at 22% and working on cutting body fat.

[@Devil-ig7kl]

@@Suncoastrealestatemedia he's in fantastic shape!!!! Staying at 8% can be hell unless you are not blessed with genetics!!! Even true 10-12% is way leaner than people think!!!

[@edmundobaca3498]

I can't stop eat all the day.Y only live with My mother and always are🎨🥩🍗🫧🍖.I just think something Is missing in My life and start to eat.I use to eat fruits and vegetables hard🍇🍎🍑

[@JumpRopeDudes]

it's all about discipline. no one else can do it for you

[@Himothy704]

Just dont eat = facts

[@JumpRopeDudes]

lol simple as that

[@loreleidenton7000]

❤

[@JumpRopeDudes]

❤

[@lakshayfitness6899]

Am I first here ❤

[@JumpRopeDudes]

thanks ❤

[@thornwivans]

you're not 8 to 10%