“Fat to Fit” in 4 Simple Steps (SCIENCE PROVEN)

This guy talks too fast like a guy on cocaine.

I like doing 2 days of cardio and 2 days of weights a week. But I’m always hungry, so controlling my food intake has been hard

Match running with weights, 50/50 thats the true workout, keeps you healthy on the inside and pretty on the outside

Always find Jeff and this channel so motivating and inspiring

Jeff you have an intelligent way of speaking clearly to people. Thank you. I agree from experience that eating more often is good. It supports the adrenals… when it’s good nutrition. Most people’s adrenals need rest and suppot.

😅

I’m 6’2 and 180 , no meat in 40 years and no dairy in 20 years , 60 years old now , still carrying a ton of muscle and 250 push ups a day . Lots and lots of energy . High carb , low fat is the way to go . Plant power . 💪

Yap, yap, yap.

A great book for building and breaking habits is atomic habits by James Clear

Chicken Breast, Broccoli and Cauliflower. A bit of grass fed butter and Gingerale and a bit of Ben & Jerry's Brownie Chocolate Ice Cream. I stay away from breads....

Eat less food, do more work. When in doubt about what you're about to eat, just don't eat.

Yesterday I stepped onto a scale infront of my my primary school students as part of an experiment and as it showed 102kg I was really embarassed. I made a bet with my students: If I can't loose 15 kg within 3 months I am going to dress myself up as a frog on carneval's day. I don't want to do that! Hopefully that kind of motivation will help!

Wish they’d go into detail about the diets. I need to lose about 25 lbs

Nice content

💝💝💗💗

I ended up doing nothing 😂😆

Legend for a reason

Lovely

Simple

Concerning habits, I know people who go strict whole food-plant based are few and far between but I believe it is far easier for me to consume this diet due to the high satiation level which is said to at least partially come from the high fiber amount (from whole foods, not as supplements).

There is a common concept in this food program that the foods consumed in the standard American diet are designed to be super rich and 'hyper-palatable'. They are addictive, at least to some people and I believe I am one of those people.

You might consider to get past the hump of the transition period and while it is not a total cake walk after switching, it is much easier, you may find, than the super rich foods you eat now. Good luck toy ou wall.

That bridge jump might be New River Gorge bridge which is popular for white water rafting and I went once. West Virginia. Very cool.

cavalegend

1. I eat to much
2. I never exercise
3. I don’t have abs
4. I’m not lean
5. I have more than 18% body fat



Theirs a list of things that aren’t gonna be true from now on

Excellent video and advice.
Can I please ask you one question.
I have a problem with eating, I cannot eat 5 small meals a day,even if macros are spread correctly in all 5, my body wants more and I feel I am constantly hungry .But I can eat 2 meals a day in 5 to 6 hours window and be happy for 17 to 19h without any hungry what's so ever or any craving for anything. And in them 2 meal I will have my 160 to 200 gram of protein,fat and I keep my carbs at 100g.
But looking at other videos people advice on spreading protein in 5 to 6 equal meals as body cannot process more that 30 to 50 gram of protein per meal.
I lost 70 pounds in 8 months following kind of a poor keto, 60g of carbs per day,protein and fat in rest of macros and lot of cardio.
Been doing weight resistant training for past months and cardio as walking 5 miles per day.
Not looking for miracle but would like to impove bit more,get some muscle and get bit leaner.
Age 43, weight about 240 pounds (114 kg), height 190cm, 6ft 3 inches I believe.
Any advice would be greatly appreciated.
Apologies for poor English
Thank you

eat ZERO industrial food .. that's it .. finish .. game over
you will became fit

Jeff is the 🐐I’ve lost 60 lbs (and counting) in two years and kept it off by quitting dieting! Making consistency better food choices over the long term. I’ve also gained a lot of lean muscle mass est. 20 lbs by not giving up on the gym, even if I take a break from the gym, I always find my way back. For me the most important thing was expanding my timeline.

my habit was calorie deficit, practically starving myself for 4 days of the week and the other two I'd let myself go, and from what i've calculated, eating sometimes double my recommended calorie intake because I didn't realize how calorie dense some of the things I was eating were. Changed my life, honestly. I'm genuinely currently trying to find a way to lose weight slower, because I'm worried that in a years time i'll have sagging skin if I keep going at my comfortable rate right now. hahaha. honestly, I feel blessed to have this problem.

Jeff, you really hit it on the head when you said "breaking a habit is a hell of a lot harder than making tweaks to food choices"
I know personally when I am overweight(which is often), it is a result of habitual behaviors that sabotage my fitness goals. It is mostly due to stress, but also the laziness that comes with mild depression, which is compounded by poor food choices. You can see how this becomes a self sustaining cycle that is just horrible for health and fitness.
For me personally, it is an act of will, determination, and commitment that has gotten me closest to my goals, and it is an extended period of stress that leads to my abandonment of those goals. Geez, just writing this makes me hate myself a little more for giving up on myself, what a mess. Thankfully, I am aware enough to stop these negative trends of self destruction before they become serious, but I would really love to break the cycle altogether. Thing is, I thought that I had, but it was illusion, or delusion, not sure, but it wasn't reality.

I'd be happy if I looked like the 1st guy 🤣

The guy in the thumbnail is still bald.

impossible wher is his skin dissepierd??

Yes but a calorie deficit for a period of time will crash the metabolism! The metabolic rate will adapt to the deficit amount !!

I have a question for you, say you do 70 lbs of 10 reps of a dumbbell bench press at 3 sets and you do a 45 lbs of 16 reps of a dumbbell bench press at 3 sets. Per the math you are realistically doing the same weight per set because 45 lbs × 16 = 720lbs. 70 lbs × 10 =700. Per this math would this not be the same type of workout? The difference would only be that the weights or dumbells are different in total weight per dumbbell. Is this scientifically correct and with proper form and control provides a solid workout. Once this becomes easy or you hit your target for your goal, the goal would be to either increase 1 attribute to the exercise such as the reps or the sets to increase for muscle growth. Repeat this tactic everytime you do this specifical exercise. Will this work for muscle growth?

You need to raise your metablolism while lowering your caloric intake to average levels for your gender.

The fat to fit also does work better slightly when you reduce fat in take in gram and increase protein in take (some carbohydrate reduction will be based on needed calorie in take daily).

This video is (AWESOME)!

You sir really are my idol. Sending my thanks, and love, from the UK!

A few years ago I went from being 92kg(203lbs) to 80kg (176lbs) in 5months and all I did was exercising 3times a week and said no to any unhealthy food 5days a week. The key was being consistent!

This made me cry, it feels like i was meant to see this... It's such a realistic representation of a weight loss journey. I’ve been struggling with my weight literally my whole life, failed so many times but just like you, I have faith that one day I will reach my goal and finally be truly happy. Currently, it’s been 4 months since I started my weight loss journey and it’s going slow because i’m not really exercising... I just got some diet help from Next Level Diet which guided me to reduce my food intake. But if I really want to, I could still eat something without restricting. I already lost 17 pounds and I’m much happier everyday :) Of course, there are times when I fall off but that’s why it’s called a journey. It has ups and downs but as long as you have faith in yourself, all your hard work will pay off ❤️

Love your stuff, I’ve learned so much but … Why don’t you ever have women on your videos?

No joke i lost around 20-25kg, weight was at 90kg. And now I'm hitting 70-75kg. Took me around 6 months though. With all the fat reduced to ashes. Unbelievable stuff.

How? Reduced my calorie intake to max, avoided fast food and cold drinks like fire. Had proper meals at proper hours (6 to 9 am, 6 to 9pm) and no in-between. Yeah that's it. Just Do it. Avoid all these unhealthy stuff and you'll get in shape. Best of luck.

Mind you this was without any gym or proper exercise routine. So they can help you even more.

ok bro

i started working out like 2 months ago, and when i first found this channel i thought it would be one of those typical super hyped people who just scream loudly as if they won the lottery every second and give some random advice lol
but this channel is not that and i cant even express how much youve helped me so far

Guys I am in a point i do not know who to ask and what I do. I lost last 2,5 years around 36kg. I am 89kg and I want to go 80. I am not loosing fast. I go to the gym every day. My muscles looks better and bigger ofc now that I lost so much fat but I don't see much progress.

This dude looks exactly like the 4th opponent on Mike Tysons punchout, Don Flamenco 🤣

Jeff does all videos a second time, where he mirrors his gestures to avoid muscle imbalances