Do This Every Day To Get Lean (SCIENCE BASED)

No body type quiz?

It's not rocket science. Pro bodybuilders have been doing the same thing for years. Eat chicken and broccoli, workout hard while in a slight caloric deficit and you'll see the fat burn off.

Hi Jeff, I am 6 months old. Is my maximum heart rate 219.5? Thanks

It is unbelievable how Jeff has maintained this physique for over a decade. Especially at his age. Incredible, honestly.

Isn't there some recommendation about when the Zone 5 HIIT training should be done wrt resistance training schedule?

I think Jeff ran out of video ideas 😂

Let’s go people! Now is the time to get shredded for the summer

220 minus your age is so so so wrong, terrible statement. 30 years out of date that. Everyone's max HR is different, even at the same age.
2.5 mins of Zone 5 cycling, good luck with that 😂😂😂😂 Why do you think sprinters are knackered after 10 seconds of 100m sprinting FFS Novices shouldn't be going in to Zone 5 until their base fitness is established, as it could induce injury or worse.

Surprised to hear Jeff talk about this, when it’s common knowledge that research from as long as 30 years ago has proven that 220-age is not accurate.

Also given that he doesn’t mention that using the HR sensor on your watch is not even close to being as accurate as pairing it with a good chest strap such as the polar H10 (newer models of the Garmin Fenix and Epix are close but still not that accurate.

Jeff is one of the most credible trainers on YT so a bit surprised on this one.

Ive been doing quite consistant strength training and cardio. 4 days a week bro split, + other days (at least 6 total per week) doing olympic lifting and crosfit with additional 30 mins of cardio on the lifting days for about 2 years.

I got really big and strong but still was about 25% body fat. I got a macro tracker and since then ive begun slowly cutting down. I still eat a lot but its changed my perception of food. An extra tablespoon of oil, or butter on bread each day can turn maintenance or a defecit into a surplus. If you like food, a macro tracker is the only way to cut IMHO

Be like Jeff. Take steroids.

I like how he explains the process

Dang! My resting HR is 37+/- I rarely get over 100 even while playing basketball. Maybe skiing moguls, but I can only do that for a couple months a year.

Jeff, I train on. my racing bike for. a good 8 months per year then race. I am almost 50, I never reached lower than 20% body fat, it wont work for everyone, especially the aged ones. If I lower my 2500kcal daily, energy for the training will not be there.

Why zone5 doubles every month ?

And what we gonna do at mont 5 ?

I (out of medical necessity) had to switch my diet to red meat, salt and water. Talk about some fat loss… I wasn’t overweight, but I dropped down to probably 16-18% body fat real fast. It’s nice at 46 years old to have better abs than my teenage sons. 😂

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Its sad, you will spend your life in gym...😂😂😂

15 minutes isn't nearly long enough in zone 2! Peter Attia says at least 45 minutes but it's better to do 120 minutes or more. Don't want to do it? Them miss out and don't get ultra lean!

Cut the carbs, up the protein and fat with natural whole foods only. Oh and walk more or some other lower intestity continuous excercise.

As an avid runner for a very long time (and distance), I think you're gonna get slaughtered for the simplistic Max HR calculation. I believe, though, that the calculation is perfectly fine for the topic of this video, and people should focus mainly on the 3.5 zone exercises. I've been doing loads of cross training, and still learned a lot of new things today.

4 minutes in and I have no clue what I'm listening to xD

Hey Jeff, I thought youre not supposed to do cardio and weights on the same day?

this guy has been messing with people's heads for a long time🤦🏻

Social media :

Please make a video bodyweight workout / home workout and Dumbbell workout for train muscle forearms,  biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, upper abs, lower back, obliques, lower abs, waist, glute, pelvic / kegel, hamstring, quads, thighs, and calfs and finger workout, palm workout, face workout, body symmetrical workout, sole feet workout, tall workout, etc ......  please make that video because i love workout ....... thank you for your attention 🙂👍From your fans YAYAK






❤ i like this video very much 🏋️‍♂️💪🏻👍🏼👍🏻

Ask for help to make a video of :

Bodyweight exercise and
Dumbbell exercise for :

forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvic, waist, hamstrings, quadriceps, thighs and calves...

and also ask for help making a video of exercises for finger, sole feet, palm .....

and exercise for symmetrically slant the body such as shoulders, face and other body parts....

And exercises to tall like basket ball player, cardio with and without dumbbell and how to bulking and cutting....

don't forgett to upload video warm up and cooling down with and without dumbbell 🙂🙂😊

Sorry if there are any wrong words ....... for your attention

I say....... thank you very much

From :

Muhammad Haqqul Yaqin 
YAYAK             
your fans 

💪✊👍


💪🏻🏋🏻‍♂️💪🏻

Please make a 10 or 8 minute exercise video with a variety of movements:

Bodyweight exercises and Dumbbell exercises for :

forearms, biceps, triceps, shoulders, traps, neck, back, lats, chest, abs, lower back, obliques, upper abs, lower abs, glutes, hips/kegels/pelvis, waist, hamstrings, quadriceps, thighs and calves...
and also ask for your help in making a video of exercises for the fingers, soles of the feet, palms, toes.......
and exercise for symmetrical slanted bodies such as shoulders, face and other body parts.....
And tall sports / to increase body height such as basketball athletes, cardio sports with and without dumbbells, as well as delicious bulking and cutting, recipes for delicious food and healthy food that we can cook at home......
Don't forget to upload warm-up and cool-down videos with and without dumbbells I hope the video can be uploaded soon for my practice at home and I will share it with my friends.
Sorry if there are any wrong words from me.
I say...... thank you for your attention

From :
Muhammad Haqqul Yaqin YAYAK your fans

👍🏻💪🏻🏋🏻‍♂️

The problem though, we use quite little energy while exercising, and hunger tend to go Up with cardio. (A chocolate bar after training can easily have more calories than you just used)
That's why it's always a bad idea to train for weightloss, that happens in the kitchen by reducing calories (and possibly adjusting macros), while resistance training supports the muscles during the deficit.
And I do believe there's research out there now that shows little to no difference between different heart rates.

How to get lean without doing any of this: INTERMITTENED FASTING!
Do 36h of fasting two times a week and you will lose weight healthily and fast! 36h sounds like much, but it's actually just one full day and not eating until noon the following day. On the other days you eat what ever and how much you want and that is the beauty of it! And it is entirely free and will even SAVE you money, because you consume less!
Pick two days of the week, e.g. Mondays and Thursday (is what I do) or Tuesdays and Fridays. Lets take the first example - you don't eat from Sunday 9p.m. on, don't eat the entire Monday until Tuesday noon. That's it. Only drink water during this time. No broth, no black coffee, no unsweatened tea (because those will make you feel hungry) only bottled H2O! (don't ever drink foucet water, no matter how your city claims how clean it allegedly is, it's full of metals, mold and algae - you should only use faucet water for cooking or consume it boiled for at least 3 minutes to kill ever last bacteria in there and run it through a carbon filter no matter what! Also try to use glass bottles instead of plastic, because plastic consists of carbon molecules that are very close to hormones and effect on your body in exactly that way). Repeat the process from Wednesday 9p.m. on, don't eat the entire Thurday until Friday noon. You will lose about FOURTY pounds within 4-6 months! Thank me after these four months! The beauty of it is, that because of fasting, you will feel less hungry in general, will automatically eat smaller portions and you won't have cravings for sugar anymore because you are healthily regulating your body's insuline household (which is the main thing that is broken in most people's bodies and prevents them from losing weigth, sometimes even when working out). First two weeks are tough, but after that you are so used to it, that you won't even mind anymore. Try it, the only thing you have to lose is fat.

I'm intrigued.... think this is a great challenge ;)

I use a chest hrm . I don't think there's a wrist hrm that's worth a damn.

10k steps considered NEAT or zone 2 ?

what you mean that the impossible thing which is working out everyday

Pretty much the only video anyone needs to watch.

How does a physichal jobb fits in to this ? Same program or less days

It's been awhile since I seen your videos, how the heck are you bigger?! Started TRT or something else?

Heart rate is a liar, performance tells the truth. People need to know their MAX HR first before starting. I also think the break between Sunday and Tuesday is too short, after 20 minutes in Zone 5 I think a day break is not enough. I would swap Sunday and Friday. If you have the opportunity to train on a bike with a power meter, you should prefer it, especially if you are overweight. @Jeff what about a training plan with a power meter?

Geez that bicep is gonna just pop out any minute now

calorie deficit there is no other way

Thanks man!🚵‍♂🏋‍♂ Hi from Bulgaria!

Thanks for this.

Thanks Jeff, great guide!

What's up skid marks

tf is this

Correct me if I'm wrong, but shouldn't zone 2 training be a minimum of 45 minutes?

The Anunnaki run the world

Thank you for your great informative content.
In relation to the equation of figuring out the maximum heart rate, is not this method ignoring the fitness level of each individual? Meaning that a 40 year old person might actually have a greater maximum rate than a 25 year old in case the older person is living a healthier lifestyle in comparison to the younger individual. Does that make sense, or is there something I am missing here?
In case my conclusion is correct, is there a more accurate way of measuring the maximum heart rate other than substrating my age from 220?

(me) yes i wanna look like that (white)

You are an inspiration. thank you bro

Jeff, the fitness sensei delivering another beautifully crafted plan 👌🏼 Excited to mix this in.

Bestest video ever for fitness, this is exactly people need to understand to save their time from crap advices