The 5 Worst Diet Mistakes For Losing Fat & Building Muscle (Avoid These)

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There are 5 extremely common mistakes people make when they decide to lose fat and build muscle.
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The first mistake occurs when people focus far too much on the little details. This is when people focus on minutia not driving progress which can distract from the things that really matter. Examples of this include organic vs conventional foods, the glycemic index and meal timing. Total daily caloric intake and total daily protein intake will determine the majority of results when it comes to fat loss or muscle gain, so these smaller factors should be built around these main principles, not the other way around.
The second mistake is when people think in "good or bad" terms. This is so common in the mainstream media where you see the target shifting from fats being bad, to carbs being bad, to carbs being ok, but sugar is bad, whereas in reality, there are so many shades of grey to these blanket statements.
Mistake number three is making sudden, drastic changes to your diet. This is really common in the new year when motivation is high and people want results right away. But rather than cutting by crash dieting, a more gradual rate of weight loss will help prevent muscle loss. When bulking, a slower approach will also prevent unwanted fat gain.
Mistake number four is relying on nutrition documentaries as a legitimate source of information. This includes The Game Changers, Supersize Me, What The Health, and pretty much ANY other popular documentary you can suggest. They’re generally created by producers that already have an idea in mind that they then try to prove to you.
The final mistake is focusing too much on supplements. As a beginner, I think the only supplement I’d strongly recommend is whey protein powder, using creatine and caffeine optionally to give you an extra edge.
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Scientific References:
Are Organic Foods Safer or Healthier Than Conventional Alternatives?
www.researchgate.net/publicat...
Than_Conventional_Alternatives
Organic Marketing Report
academicsreview.org/wp-content...
Marketing-Report1.pdf
Effects of time-restricted feeding on body weight and metabolism. A systematic review and
meta-analysis
www.ncbi.nlm.nih.gov/pubmed/3...
Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and
supplementation
www.researchgate.net/publicat...
Revive Stronger Article: The Calorie Deficit Sweet Spot
revivestronger.com/the-calori...
ISSN exercise & sports nutrition review update: research & recommendations
jissn.biomedcentral.com/artic...
MUSIC
‣ SINY - NEAR
Epidemic Sound
Filmed and edited by me and Rashaun R
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

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17 май 2024

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Комментарии : 2,5 тыс.

@JeffNippard 4 года назад

Hope everyone's New Year goals are off to a great start! I just squat 365 lbs for 8 reps last night and I'm super stoked about that. With the new year comes a LOT of diet hype and with that comes a lot of misinformation, so I wanted to make this video to keep things on the straight and narrow. Full Body Science Applied videos on the way next weekend! Peace!

@lucakane1014 4 года назад

lets go jeffy boy

@krismi1755 4 года назад

Jeff Nippard can you make video about dhea supplements please.

@D_von91 4 года назад

When you talked about documentaries, were you talking about game changers? That documentary changed my life. I struggled with high blood pressure for the longest time and 5 weeks after watching game changers and changing my diet, I don't need to take medication anymore. I think game changers is a legit documentary.

@naycharles5430 4 года назад

Happy new year to you to. I just bought your upper/lower split and it’s the first program I’ve ever ran in my life . I’m about to start it on Monday wish me luck . Much love from Manchester Uk 🇬🇧

@harrybuck334 4 года назад

@@D_von91 I am also a vegan. The evidence on the effects of plant based protein vs animal is absolutely damning. There are a lot of vegan body builders on RU-vid to help with diet and menu planning. But Jeff's muscle building knowledge is unparalleled on this platform. Many of his competitors seemingly regurgitate his content. AthleanX and Gravity Transformation are two others I follow that are very knowledgeable but are geared towards different results and skill/training levels.

@bend4335 4 года назад

Jeff’s favourite part of school assignments was the bibliography

@melvinlui2200 4 года назад

Ben D Jeff has to be the teacher’s favorite kid lol

@elanjomaa3574 4 года назад

underrated comment 💀

@tigerdan01 3 года назад

Fuck yes

@zerjiozerjio 3 года назад

You can tell!!! lol It's funny, because I think he's really cute, but him saying "et al." so much is by far his most attractive quality! :P

@MarcoStango 2 года назад

ahahahahah oh man you got me there

@simonfetwi 4 года назад

My grip strength is also my limiting factor when opening the oven door

@khemirimoez8661 4 года назад

Try a hook grip

@s.j23 4 года назад

I always use reverse grip when opening the oven door

@NickMcGowan 4 года назад

I have the same problem. Gotta put the straps on.

@danieljohns7499 4 года назад

MyNama Jeff you’re profile picture hurts me

@dorchevsky2556 4 года назад

Simon Fetwi how was the tuna pasta?

@bernadineguimary1062 3 года назад

he has the face, voice, and knowledge of a stereotypical nerd character and the build of the football jock. the best of both worlds

@nikolaisedov2295 2 года назад

I was going to object but then I remembered Americans have a very different idea of football

@bigclint5622 2 года назад

@Frenzy lol

@DrERtv 3 года назад

very impressed not only with the quality of the information, but also the quality of the video production. Well done! new sub!

@larrysummers8966 3 года назад

He's good, but he's really missed the most important debate between Organic Produce Vs Conventional/GMO. Conventional produce is sprayed with insecticides and or pesticides by people in hazmat suites or full body & face coverings. We then eat those foods. What do you think those insecticides and pesticides are doing to our body on a cellular level? You really think that's safe and healthy on the long run, say 10+ years from now? If it kills insects and pests, of course it's destroying our bodies over time. That alone, should make people by organic, and invest in their longterm health. That is the whole reason health nuts buy organic. Why do you think we have higher rates of Cancer and other autoimmune diseases compared to 70+ years ago? We're constantly bombarded with toxins in the atmosphere, everyday life and in food. Buying organic makes a difference, take away some of those toxins we're exposed to throughout our life.

@alikaz732 3 года назад

@@larrysummers8966 While that debate is true and has reason, the video is about losing fat and people thinking that organic food products are more beneficial in that aspect.

@larrysummers8966 3 года назад

@@alikaz732 I completely agree with what you’re saying. But in the video, Jeff is not talking about losing weight, he’s talking about non organic food having the same nutritional value as organic. So if he’s going to bring that up, he should also do a little more thinking or homework, and put a small note in the vid about pesticides and insecticides. He’s cherry picking studies in the vid, newbies in fitness should know what food they’re investing in. If he’s bringing up vitamin content, he should’ve brought up people in hazmat suits spraying non organic food with chemicals. I do understand however, that many newbies in the fitness community want immediate results and don’t care about long term effects.

@bananamcdonald4916 2 года назад

@@larrysummers8966 this video is about nutritional content and fat loss, not about food ethics. also, any person with a brain knows the difference between organic and conventional food options. also, the insecticide and pesticides absorbed isn't a big amount to actually negatively affect the body unless one has an allergy to something.

@larrysummers8966 2 года назад

@@bananamcdonald4916 you must be kidding. Are you serious? Is the "any person" you're referring to the Average American? If so, that "any person" doesn't even know why we celebrate Independence Day (July 4th) or can't even name/point to at least 2 continents on a map. There's plenty of videos on here going out to crowded big cities, asking these questions and proving what I stated is correct about the "any person" you speak of. The average person doesn't know the difference between "organic" and conventional, sorry to burst your bubble. Further, please send me a study showing Glysophate or any other insecticide or pesticide doesn't cause cancer or doesn't negatively affect the body. Are you coming at me from a time machine? did you come from the 8th century? You do realize how unhealthy the average 1st worlder is right? You are aware that heart disease and cancers are among the leading causes of death? Do you really believe the human body doesn't get affected whatsoever by what you injest? All food is just to make your tummy full, so you won't be hungry? It has nothing to do with long term health? Get out of here clown

@AniviaS 4 года назад

"When is the last time you ate a plate of white rice on its own?" As a poor college student I'm offended at that statement 😂

@j.gwells5252 3 года назад

put some eggs on that bad boy.

@jayn8392 3 года назад

Haha, I love white rice....

@richardroyal2295 3 года назад

I am probably a minority, but I hate rice lol

@bigfudge6580 3 года назад

I chicken bowl everything so I'm with ya dude 👍🏽🤣

@luisf.8363 3 года назад

This dude is by far the best source for good fitnesscontent. Specially for nattys this channel should be like a bible.

@khemirimoez8661 4 года назад

Snort protein powder so it doesn't have calories

@amoon.93 4 года назад

😂😂😂😂😂 this comment amused me more than it probably should have

@rychier6994 4 года назад

Isnt that how rich piana died, lol...

@khemirimoez8661 4 года назад

Whatever it takes goddamit

@carguy0389 4 года назад

@@rychier6994 he was injecting liquid glass into his arms. That's how he died

@aliraza44315 4 года назад

@@rychier6994 he used to snort pre workout lol

@waynegraham7608 3 года назад

I used to be an athlete so for 10 years or more every aspect of my life was controlled. In the past 5 years since giving it up i completly let myself go and gained about 100lbs. My biggest issue outta anytime I tried to get back in shape i should automatically go to eating completly clean and working out constantly just as I did before. After about a month it spoiled become to much and id quit. I think now I realized I'm not an NFL player or an olympia body builder. It's ok to slip up and have a slice of cake or take a couple days off from the gym because I'm tired. Im not trying to achieve some godlike physique. I simply want to be healthy for my children. I gave myself a good month changing my eating for the better before even stepping foot in the gym. Iv also started lifting very moderately to get my body used to exercise again. I think I finally foundthe perfect balance for me.

@kavanjakuba613 3 года назад

Subscribe to my channel my man love it

@edensmyth4128 3 года назад

Thanks for that post while never have I been a athlete your post helped a lot. Just wanted to say thank you

@xswsxethanx8796 3 года назад

It’s all about balance! I trained and went to extremes for years whether that was extreme diet or extreme training but I think they key is to find a balance for you. I tend to aim for about 1800 calories a day, but then have 2 days a week or maybe 3 where I sorta eat what I want (to a certain extent) and have been seeing significant progress. The only time to fine tune diet and training to extremes is if you’re a high level athlete, bodybuilder, strongman etc

@ZulousOG 3 года назад

At the end of the day its calories in vs calories out, it varies by every person. Jeff recommends a maximum 25% deficit but for me im closer to 40% as my body is responding better to the weight loss. It doesnt mean I cant build muscle either, as long as you have enough protein a day you can effectively build muscle. Jeff's content is great but a lot of this min-maxing is truly only for those who want to be in competition and not the average person.

@cesargarcia4722 3 года назад

Nice, hows that going for you?

@dakotahrivers6640 2 года назад

Man, i hope you understand that a lot of this no-bullshit information isn't accessible for a lot of us. I'm really appreciative of how much effort you put into educating us. I'm a 28 year old kinda skinny fat guy who hasn't lifted weights in years and your channel has been an amazing resource for me getting back into it. Thank you!

@thohangst Год назад

My brother in skinny-fatness. The struggle is real.

@carloslopez8972 9 месяцев назад

We out here. Skinny fat squad

@Slickbackj01 7 месяцев назад

It's been 2yo ago,how your transformation or you still looked the same.

@adamgreen7225 4 года назад

Bro Jeff using lifting straps to open the oven 😂😂 Edit: Love your channel. I bought your back hypertrophy program and am liking it. Thanks for the heart

@bySeeb 4 года назад

Adam Green I lost it at that hahaha

@floo7800 4 года назад

Hahahaha

@jcarolinabelle 4 года назад

Favorite part!! Lol

@EzzyR561 4 года назад

Lmao I know I spit my food out from laughing 😂

@gregnajar 4 года назад

Funniest shit I’ve seen all day lol

@bardz0sz 4 года назад

1. 0:25 Focusing too much on minor details 2. 3:14 Thinking in “black and white” terms 3. 4:22 Making sudden changes to your diet 4. 6:30 Relying on nutrition “documentaries” for diet (bias) 5. 7:45 Focusing too much on supplements Thank me later EDIT: Now with timestamps

@monsoon_magic2874 4 года назад

Thanks a ton.

@something2day620 4 года назад

@Groovyjoe He said later.

@johnpanganiban1750 4 года назад

thanks looking for this

@willhurney5714 4 года назад

Thank you later

@bbedeschi 4 года назад

I'd rather thank you now! THx!

@timdawson4103 3 года назад

I fucking lost it when bro Jeff used straps to open the oven.

@dandan4092 3 года назад

Hope you find it again

@adambombdon7798 3 года назад

You find it yet?

@AbDirkie 3 года назад

Ikr, almost as over the top as inserting "fucking" in this sentence!

@memz9324 3 года назад

4:37

@NiquelBones 3 года назад

@@AbDirkie you must be fun at parties

@TheSchyllerwade 3 года назад

Man I’m ignorant but, damn...this channel might be the most UNBIASED, sensible, rationally-thought-out approach to diet, fitness and wellness that I’ve come across on RU-vid. I have not seen ONE VIDEO from you that does not include some kind of evidence-based research. You consistently emphasize that diet/training/etc eventually comes down to what works best for each individual. Please keep up the good work. I’m new to this channel and while I don’t consider myself a hardcore lifter, athlete, or “health-nut”, the work and thought that goes into your content has earned a subscriber-no, actually it COERCED me into subscribing! Well done.

@IlIlIlIlIlIlIllIlIII 4 года назад

solid advice I liked all of them especially when you talked about things.

@chrisigrani 4 года назад

actually had to stop and rewind haha

@ArkanSubotic 4 года назад

I like watching videos with someone talking, talking is great

@joelzachariah9310 4 года назад

I like videos......

@Randomguy-kn3nv 4 года назад

U too huh?

@7thCobweb 4 года назад

IlIlIlIlIlIlIllIlIII jeff is rly knowledgeable when it comes to Things

@abhradeep9729 4 года назад

The best part was bro Jeff pulling the oven's door with those straps LMAO

@shinku5463 4 года назад

need that 0.0001% gains.

@Justinryan03 4 года назад

This fucking killed me

@a.i.dimmer4616 4 года назад

baffled as well but i get its humour

@Cudder959 4 года назад

A.I. Dimmer no shit it’s a joke you weirdo

@sadiqshaikh8715 4 года назад

Timestamp

@pepzayz 3 года назад

i just now realized bro jeff wears headphones AND airpods at the same time

@Fudgedrums 3 года назад

Amazing

@NOYBZ 3 года назад

Gotta get the gains on your ears bro

@MW-zy9qw 2 года назад

In all honesty I seriously haven’t seen a video this helpful as well as straight to the point. I have innocently and unknowingly made many of these mistakes and it’s so frustrating I didn’t find this video earlier. I really appreciate the time you put into this video bro!

@ahmedalbdry3212 4 года назад

I like how bro Jeff has head phones around his neck and is wearing air pods

@neetbucks521 4 года назад

its his signature look

@7thCobweb 4 года назад

Ahmed AlbDry classic bro jeff 💘

@leebrandonlawrence829 4 года назад

Bro jeff gotta flex every way possible

@apathy11303 4 года назад

I do that when I fly. My other the ear headphones are for when I'm on the plane because they have amazing noise cancellation, but my airpods are for when I'm walking through the airport or am talking on the phone. I have the backbeat pro 2 headphones and airpods pro.

@lc5034 4 года назад

Its called ideology

@davidzoltak6637 4 года назад

“The goal with science is not to prove any position, but to collect evidence and draw conclusions based on whatever the data says...” Explained flawlessly.

@hiroakihanyu 4 года назад

that's correct, but sadly rarely followed by so-called scientists...

@hiroakihanyu 4 года назад

@NuclearHobo42 making mistakes is ok, but working willingly as a scientist position-biased for an ordered result is a no-go

@justinshankle 4 года назад

Every scientific experiement starts with a hypothesis, which is going to be at least slightly biased. Being skilled enough to construct an experiement that eliminates the bias to prove or disprove the hypothesisis is the key. Too many people fail to do this, or they draw conclusions from statistically insignificant results.

@DayneAW 4 года назад

@@hiroakihanyu You are going to need to be more specific as to what "scientists" you are referring to, so this can be put into proper context, otherwise it may just come off as you rejecting science that you disagree with, and can't actually show any manipulation of data, or predetermined results.

@DayneAW 4 года назад

One of the big issues is people seem to think science proves things. It doesn't prove anything. Its a process that makes predictions, based on facts. Another problem is that people seem to think science is prescriptive. Its not. Its a descriptive process. It relays what is, not what ought to be. Too many people apply their own moralistic prescriptions onto it, especially when it comes to typical, and atypical, phenomena.

@KS-rb3qf 3 года назад

I LOVE HOW IN THE VIDEO'S DESCRIPTION U STATE THE FIVE MISTAKES. Shows how much effort you put in, THANK YOU!

@blazejp0601 3 года назад

The reason for buying organic produce is not the fact that they're allegedly more nutritious (they aren't) but because they contain less nitrates due to less fertilization. USA is pretty lax with food regulations but in Europe organic food is really healthier in this regard.

@californiamonster8877 3 года назад

I can assure you glyphosate is the opposite of nutrition.. big difference between organic vs non organic produce

@blazejp0601 3 года назад

@@californiamonster8877I'm pretty sure you can't assure me that because the research is lacking. If scientists can't assure me, neither can you.

@blahblahblahblah2837 3 года назад

Im pretty keen to see a source on this. Surely the point of nitrates in the soil is so they can be metabolised by plants into proteins (eg enzymes and structural proteins). I dont think plants take up and store nitrates as pure nitrate?

@blahblahblahblah2837 3 года назад

-Vegetables are the main source of dietary nitrates (moreso than processed meats for example) -Dietary nitrates are associated with several cancers (but there are conflicting studies to this end) -Dietary nitrates provide many benefits to heart health Source: Karwowska and Kononiuk 2020 www.ncbi.nlm.nih.gov/pmc/articles/PMC7139399/

@Browney 4 года назад

3:26 50 to be exact

@AD4MANTIUM2166 3 года назад

Wassup smash that liek

@yuchendeng9814 3 года назад

Real browney?

@theadventurest4345 3 года назад

Nice browney

@nihalbinu 3 года назад

Smash Leik now

@skrumb 3 года назад

@UchihaChikiru 3 года назад

Dietitian approved ✅ One of the few people on RU-vid that takes a practical approach to nutrition without being dogmatic about it.

@jorgeaceves4812 3 года назад

I’ve watched and followed many fitness RU-vidrs but you by far have so much more detail that I actually care about. I appreciate your hard work behind every video!

@christianwright1114 4 года назад

Excellent Video Jeff! Having a PhD in nutritional science, I really enjoyed how well you communicated and addressed these common dietary mistakes through the use of peer-reviewed research. These topics are often an area of deep discussion between my colleagues and I (especially nutrition documentaries), so seeing someone bring them to light on a big channel and do so effectively in only 9mins deserves a lot of praise. Well organized and thought out. Respect.

@NaturalHypertrophy 4 года назад

4:30 the nice guy sweater + glasses combo always gets me. The gloves were a nice touch.

@aurelienyonrac 4 года назад

Yes. That smart Jeff gets me too. I wanted to weight every single thing i eate.

@Pavel_Franta 2 года назад

1 - far too much focus on details ( how much sugar, portions, protein, how many times a day ) 2 - thinking in black & white terms ( carbs are best, carbs sux, a protein shake is bad, a protein shake is best) 3 - sudden, drastic changes 4 - relying on nutrition documentaries for information ( channel with millions of viewers is not automatically reliable ) 5 - focus too much on supplements

@diegomartinez5391 2 года назад

Thank you! Would be great to put the timestamps if you have spare time.

@asspoo5540 2 года назад

Was looking for this thanks

@universalsounds4692 2 года назад

Dude, short, sweet, to the point. You're clearly focused on helping people access the right information. Subbed for sure.

@Blaser614 4 года назад

I just finished your bench press specialized program and my bench went from 210 to 240 in 8 weeks. I couldn’t believe it, thanks so much for all you do!

@KillerChickenz01 4 года назад

Good shit bro 💯

@alternateone2389 4 года назад

Send it to me 👀

@Ditz3n 4 года назад

Nede one too. Only began workout out about 100lbs bench :/

@patb5266 4 года назад

Nice work John!

@phoenixrisin2269 4 года назад

8 weeks? I hope so! That’s not even 5 lbs per week. If you benched 5 times per week you would be benching a lot more by now. I started doing banded chins everyday because I weigh 260. Within a month I was doing wide grip chins on my own.

@HaffyYT 4 года назад

When he put the wrist wraps on the oven I lost it 😂😂

@MrSham3less 4 года назад

straps*

@HaffyYT 4 года назад

MrSham3less ahhh you’re not wrong my bad

@mkharvey Год назад

Being in science and reading tons of publications on hypertrophy, nutrition (and timing), sarcopenia, etc. and using evidence based science to shape and guide my training, I never thought I'd find a channel like this, Jeff. You have a remarkable and unique capacity for turning confidence intervals, p-values and meta-analyses into practical and applicable education! Thank you!

@sachinnair1613 2 года назад

You earned the sub with this video. Not only do you provide useful and helpful information and goals, but you back up the information with real sources and data.

@miloarlinghaus9317 4 года назад

Jeff is growing a beard so he doesn't need to train his neck.

@silvergarza2355 4 года назад

MicarHaus A Hahahahahahahah

@Zetsuke4 4 года назад

No it's to make his jaw and cervical muscles look even bigger

@lordfarquaad3939 4 года назад

Zetsuke4 r/woooosh

@Zetsuke4 4 года назад

@@lordfarquaad3939 r/woosh @ u

@lordfarquaad3939 4 года назад

Zetsuke4 no u

@hollyparker1089 4 года назад

This is the best thing I’ve ever seen- sharing with my parents and everyone else I’ve ever met in my life. Thank you Jeff!

@jacobgraves8352 2 года назад

This guy explains everything so intelligently but at the same time it's very easy to understand everything he's talking about. Good work man

@Jacquasi 3 месяца назад

If you need any confirmation that Jeff knows what he is talking about (and the extent of his ability to interpret data), this video was 4 years ago. He is inexplicably more massive despite seemingly having maxed out his frame when this video was released. A consistent beast, a brilliant educator and my main source of information regarding fitness.

@JJYoung 4 года назад

Content like this is why you are my favorite RU-vidr. Thank you for putting so much time and effort into your videos!!

@JessicaOrban3606 4 года назад

I agree, it is so easy to get caught up and lost in the details, when the main bulk is simple and just requires some patience and diligence.

@gamemonsterr 4 года назад

Man I appreciate the time you put into this videos, every detail is polished. Greetings from Spain!

@wowbud2432 3 года назад

Just realized your natural and thats why you probably do legit in depth studies into how to naturally get as far as possible. Passion = money. You earned it bro.

@BrandonWilliamyt 4 года назад

Everyone is different, one diet will work for a certain group of people but not for the other group who feel best on a different diet. At the end of the day, research will only help so much.... test things out and listen to your body it knows what's best for you

@BrandonWilliamyt 4 года назад

@DrBoKnows 4 года назад

spittin facts brotha

@Debjitmandal-sy7do 10 месяцев назад

@@BrandonWilliamytbig fan bruda

@duoxiao9067 4 года назад

Dude’s actually mad smart. Super detailed,yet concise way better than some other youtubers that mention their phds and masters in the beginning of videos

@aevan8tor Год назад

I love how educational your videos are without being boring. Thank you so much for offering this information that helps make long term health possible!!

@annabelleemery2997 3 года назад

A great, clean and very informative video. You got it all down to the point in 10 minutes. All information is explained briefly and clearly. Thank you very much for your work. 🙏

@amishshark3549 4 года назад

2:46 ya didn't have to hit us with that flex lmao

@J90JAM 4 года назад

He actually made my lats shrink.

@chicoblanco1518 4 года назад

Bro is shaped like a sting ray

@michaeldavies4418 4 года назад

Love your work, you enabled me to full recompose my physique from a flab to fab in just 12 weeks , feeling much better these days and at 40 I didn’t think it was possible ❤️👍👍

@shyamlalani6380 4 года назад

I love your video editing skills and how functional all of your clips are! Soooooo much information retained after watching your videos!

@sebastianshine4262 3 года назад

Doing Fitness for 10 years now. Started when I was 14. Got a lot of experience myself in good and bad behaviour in terms of gaining muscle and I gotta say... this video here is one of the most valuable ones I ever saw. And i didnt see few It's worth watching this video 10 times a month and trying to understand even more deeply what you said with your few points than going to 100 different videos and even books I wouldnt recommend for beginners as much as just sticking to exactly what you laid out here. Especially the "focusing too much on the details" than on doubling down on the basics (increasing the number of times you train. as well as the intensity over time. and the calories intake per day/week). This in my opinion is already worth more than any other tip out there in my opinion. But it always depends where you are at your journey. for people, already applying this rule consistently, there are other more valuable tips. so i would say this video is especially valuable for beginners and a lot of people who already do fitness for a few years. Thanks for your effort

@rambabuplk Год назад

@tribj001 4 года назад

Game changers was dope. I know it was biased and probably cherry picked some stuff but damn since eliminating meat from my diet I’ve gotten in way better shape, feel so much better and more energetic and feel better in the gym. Need to really focus hard on getting enough protein but not too hard once you find veggie meal prep that works. Recommend veggie diet to anyone who hasn’t tried it, and that is from someone who was an avid carnivore 6 months ago!

@lissethg7249 4 года назад

tribj001 I feel the same way!!

@hidan407 3 года назад

8:02 Yeah I spent 2 months of working out trying to avoid using protein supplements and tried to stay "Natural" as much as possible and it really wasnt working out like I thought. Started to use protein powders and my body started to feel way better.

@theoutdoordad7395 Год назад

The only thing I’ll say about organic fruits is that if you try them and go back to non-organic all you can taste is pesticides it’s so gross.

@babygiraffeman 4 года назад

Jeff, just came across your videos. I'm starting a recomp after about 3 years. All of this material is wonderful and I definitely will be investing. Thanks for the help man!!!

@Iggybart05 4 года назад

that feeling you get when you're trying to do what he's saying and you're doing something right! he said mistake 5 was putting supplements at too high a priority and i was like "oh god the only one i use is protein powder because it helps me get my protein count for the day, please don't tell me i'm doing it wrong" talk about a sigh of relief lol.

@cypher1946 3 года назад

That's how I felt today

@SHRI3K3R 4 года назад

Tip when reading any "science" - related: follow the money. Who or what company paid for the article?

@dor8996 4 года назад

There are research articles which claim that Intermittent Fasting actually help to reduce weight. Who's right? Even the research article that is in the video's description actually claims that fasting helps to reduce weight -.-

@Cheekydr4 4 года назад

@@dor8996 I think what we also have to remember is correlation does not equal causation. Although data may correlate fasting to weight loss, there are variables tied to fasting that might be the culprit, like calorie consumption. Typically, when people give themselves smaller feeding windows, they tend to overeat less frequently, which leads to few calories consumed. There is really no evidence supporting that fasting in and of itself causes weight loss when participants have the same caloric intake before and during fasting.

@iancolledge7769 4 года назад

Exactly. I see tons of reddit types quoting papers but 20 seconds and you find who funded it and laugh. They think cause it's a paper it's true.

@Zeralop 3 года назад

@@Cheekydr4 Your logic is so flawed that I am amazed by what you wrote. Wowza

@fromfattofit7 9 месяцев назад

Just ordered the recomp book. Excited to have it help me on my fitness goals. Thanks for all your help.

@aendymiontq 2 года назад

Video packed with science backed info & straight to the point. Love what you're doing

@ahmedlotfy377 3 года назад

You're the man, Jeff! Impeccable content my guy keep 'em coming

@shannunlikeskittens 4 года назад

I have come to find I really love the language of losing fat versus losing weight. I just really love that mentality and it’s been super beneficial for me. Thank you.

@Liasos88 11 месяцев назад

You have the most sensible guide I've seen on RU-vid. I've seen other guides and they tell you to avoid this, avoid that. If you listen to them all you are left with an empty plate.

@sayeediftekhar4042 2 года назад

One of the very few coaches who's providing evident-based value. Love it!

@Ladymusicc 2 года назад

I can't get over how well made this video is. The high quality shots, the way you would portray your points. It kept me engaged the entire time. Also, excellent points. Not just informative, but it was beautifully made. Thank you!

@FruityHippo 4 года назад

I keep eating cheesecake and other healthy foods and I can’t lose weight!!

@khemirimoez8661 4 года назад

Is it organic? And are you fasting for 16 hours before eating it? So many factors go into this

@imsorrythankyouplease7613 4 года назад

bsfruity it’s just water weight. Stop drinking water.

@KillerChickenz01 4 года назад

Hairy Cherub stop eating food too I heard that will help with weight loss

@adamgreen7225 4 года назад

Jeff actually ate cheesecake from the Cheesecake Factory as a pre workout meal in one of his vids that I watched last night lol

@SniffingOutPharisees-DanielP 4 года назад

bsfruity your eating too damn much. Track your calories with the “lose it!” Or “MyFitnessPal” apps. After 5-6 months I managed to lose 35 pounds just consistently tracking my calories. I recommend buying this scale too. Digital Food Scale Digital Weight... www.amazon.com/dp/B01JTDG084?ref=ppx_pop_mob_ap_share

@ClassicIX 3 года назад

So beyond true, love the info. You never fail to do an excellent job explaining/ showing actual science to support your claims. If I cut my diet anywhere below 2.8-3k calories I start to lose weight drastically bc I have such a fast metabolism. It took me a solid 2 years before I felt comfortable with my diet & you explained most of the mistakes I made when I was 19-20 years😂

@MylesMowery 3 года назад

Excellent vid man. Love that you bring peer-reviewed research into things.

@jamako732 4 года назад

Wait, is this a legit channel about nutrition on RU-vid? The Internet can still surprise me after 20+ years. Subscribed.

@RobLipsett 4 года назад

Great video as always man 💪🏼

@seanlucero4240 2 года назад

Jeff - love your channel, your vids, your research and your ability to give concise recommendations based in science. very inspiring and well done

@chefe2152 Год назад

I can't belive how science accurate and oriented you are! I was waiting for someone like that ,thank you.

@mc_gaming2007 4 года назад

Totally off-topic, but I love your desk lamp. Where'd you get it? Great vid as well!

@angryraccoon3158 3 года назад

probably AMAZON. look up vintage lamps, I'm sure it has it since I saw something similar when I was searching

@SPARTANAHMAD562 4 года назад

I honestly love how you dive in to scientific literature and extrapolate the important information. It gives a lot of validity to your information. Keep it up!

@folsheart5163 3 года назад

I genuinely enjoyed this video. Thanks Jeff. Great job!

@deryklink2362 2 года назад

This is awesome, I really appreciate the academically inclined approach with citing sources.

@Grime_time 4 года назад

“When is the last time you’ve had white rice on its own” *looks up from my bowl of white rice and soy sauce* 😧

@zineddinebettouche5484 4 года назад

please eat no more soy, you're a man, you need testosterone

@karrey1000 4 года назад

Alex Monreal 😂

@KouzyFox 4 года назад

Right

@hasmecyoszo4654 4 года назад

@@zineddinebettouche5484 i hope that was a joke and you aren't that stupid

@hasmecyoszo4654 4 года назад

@you might need a vest ayeee no, soya contains similar structural compounds of estrogen but it doesnt actually produce the hormone! However, your cow's milk you drink contains actual estrogen that is much more likely to decrease your test levels.

@grapefruitinator 3 года назад

As a person struggling with eating / eating disorders, your videos and calm voice while explaining make me feel so safe

@Natasfoemanehtni 3 года назад

Stfu

@annalisep.1376 3 года назад

@@Natasfoemanehtni you

@SHONSL 3 года назад

LOVE your videos bro! And great cited sources!

@idahodante1754 4 года назад

Still one of the best educational videos I’ve seen by far. Trained 3 years now and wow, did that put stuff in perspective

@nathanbenich9204 4 года назад

Hey Jeff. Thanks for your strong product knowledge on the health topic and including supporting evidence to back-up your videos! I have two friends who are doctors and my brother is a Physical Therapist. We all concur with your content! While the Covid-19 becomes a major player in our lives (temporarily, of course), I'm going to use your recommended home workout to stay physically strong and use Tony Robbins for the mental part! Cheers!

@BlacK40k 4 года назад

Jeff being like a buff grandma to us but still throwing the comedic relief in there 😂

@LorentzInvariance 2 года назад

Can we all just take a minute to appreciate how calm and warm that speaking voice is? I don’t know how else to say it, but this dudes got a great radio voice.

@trueiq2318 3 года назад

Jeff your vocabulary is amazing!! I’m taking notes!! Love it

@slowed6867 4 года назад

this is one of the best fitness channels on youtube!!!

@fallofearth_alexrye7414 2 года назад

Started a cut and although I’m eating less calories I’m actually very full after my meals as they’re high in protein. I do find myself feeling hungry later since I’m still at a caloric deficit but most of the time it’s been very manageable & it feels like I’m doing it right! Thanks for all your great info.

@MusicPlaylistsChannel 2 года назад

Protein doesn't cause a blood sugar crash like carbs does Assuming you've been eating less carbs than before, your blood sugar levels are more stable, leading to less hunger :) (FYI I'm an obese dude on a caloric deficit and on a low carb - high protein diet and feeling much fuller than when i used to eat junk food the whole day. 40lbs down already)

@benjaminhonick5258 Год назад

@@MusicPlaylistsChannel congrats dude! That's awesome

@MusicPlaylistsChannel Год назад

@@benjaminhonick5258 Thx bro! We're at exactly 60lbs now☺️🏋️‍♂️

@joelperpetua3929 11 месяцев назад

@@MusicPlaylistsChannel how is it going now?

@MusicPlaylistsChannel 11 месяцев назад

@@joelperpetua3929 Lost 70.5lbs total but fell back after a break. Coincidentally I closed a deal w someone (who made a break as well) to start again together this Sunday!

@chanducharith794 3 года назад

These are realllllllly good videos, I have no idea how long u've been making these videos but u just showed up when I started going to the gym and watching videos abt what to do. U help man, keep doing them please

@Fede_uyz 11 месяцев назад

I have been lifting very sparcely for a year now, but it's 4 weeks 4 times a week, 1 month a couple of times, 2 months of nothing and so on. Never with a serious focus on nutrition, or anything. now I've started like 3 weeks ago to lift again, focusing on getting enough protein, having a heavily loaded coffee (around 250mg of caffeine) 30 mins before, a lightish meal about an hour prior (peanuts, fruit, greek yogurt), and making sure to have a good meal, either chicken, beef or carbs + a whey protein shake after. sincerely all the good info you have put out here along with Sean Najalwani it has seriously helped me. for the first time in I think my life I have been a constant caloric deficit for longer than a week yet having a good amount of protein (170-200g, I'm 189cms and weight 89kg currently)

@ruthfox5646 3 года назад

New subscriber! Was currently at a 1.5 lb/week goal and this video gave me a lot of confidence that I’m on the right path 🙂

@FromTheHipp 2 года назад

keep going ruth!

@vijayeah 4 года назад

0:24-Focusing too much in little details 3:15-Thinking in black and white terms 4:30-Making sudden drastic changes 6:30-Relying on documentaries for diet plans 7:50-focusing too much on supplements Plz pin this jeff and luv support for your channel💝

@4christ999 3 года назад

Such a good vid, how do your organize yourself and the information your going to put out there, i really enjoyed watching your presentation and It would be cool if I got some tips on how to make presentations loook as good as yours bro, Good job.

@mralek15 Год назад

New follower and LOVE the research side - really what matters. Well, and being a research geek myself it is nice to have someone else pull it all together from an objective viewpoint!

@tee.m7216 4 года назад

Jeff: when's the last time you actually ate rice on it's own? Me: SWEATS

@orangejmoothies 4 года назад

Hahaha i totally feel ya...im korean and we eat rice cake which is 100percent just pure rice and uh..i wolf that stuff down for a snack all the time hehe

@tinglewolfasmr7548 4 года назад

No joke, about an hour before I watched this video, I crushed a bowl of white rice by itself. No shame.

@kapkanbesuda8073 4 года назад

@@tinglewolfasmr7548 that shits delicious man I used to eat a bag a day

@swamagic2525 4 года назад

@@tinglewolfasmr7548 proud of you

@pretz5584 4 года назад

Two days ago in lunch during school

@dahe1352 4 года назад

“Who eats a plate of white rice on its own” as i was loading a plate of white rice

@ImNotBatman_Real 3 года назад

No you were not

@kc-dg1nz 3 года назад

@@ImNotBatman_Real you were there?

@vahid6418 2 месяца назад

You're not only a good athlete but also a good teacher Jeff!

@devonterry9385 2 года назад

The production value of your videos is UNMATCHED! One of the best (if not the best) creator in your field!

@josueinthechib 4 года назад

At 4:36 the lifting straps on the oven handle killed me 💀💀💀

@rpeshbhujade3974 4 года назад

Jos Cal 🤣

@swamagic2525 4 года назад

Oh gawd...who wrote this comment

@daneofarrell9460 4 года назад

Jeff is growing his beard, we gonna have a Viking soon

@halfaron 2 года назад

I appreciate your balanced and realistic view. Thanks for making content like this.

@frans.7975 4 года назад

Congrats Jeff! Excellent video as usual, keep it up!

@Jester_Kang 4 года назад

Great life advice! Especially the “don’t believe everything you see on Netflix” segment.

@marcellocapone4925 4 года назад

Another masterclass - in other words, just the usual from Jeff.

@celestialknight2339 2 года назад

This is truly QUALITY content. Thank you, Jeff!

@tenkaykids3142 3 года назад

#4 perfectly stated. It's amazing how much information (affirmation) is spread quickly on the internet when it makes people feel good and comfortable.