The Smartest Way To Get Lean (Shredding Science Explained)

Подписаться 4,5 млн

Просмотров 10 млн

50% 1

In this video I'm asking 5 diet experts about the most effective science-based strategies for losing fat and keeping muscle. We'll cover food quality vs IIFYM, getting SHREDDED for a show vs getting "beach lean", metabolism, and even fat burners and supplements.
Get my Ultimate Guide To Body Recomposition here 📘
‣ shop.jeffnippard.com/product/...
Recommended Resources from my expert guests:
Eric Helms
‣ His amazing Muscle & Strength Pyramid Books: muscleandstrengthpyramids.com/
‣ Follow Eric: helms3dmj?...
Cliff Wilson
‣ His world class contest prep services and products: www.teamwilsonbb.com/
‣ Follow Cliff: cwteamwilso...
Sohee Fit
‣ Her science-based coaching and guides: soheefit.com/
‣ Follow Sohee: soheefit?h...
Layne Norton
‣ His info-packed Fat Loss Forever book: biolaynestore.com/collections...
‣ Follow Layne: biolayne?h...
Eric Trexler
‣ His highly, highly qualified coaching services: www.strongerbyscience.com/coa...
‣ Follow Eric: trexlerfitn...
-------------------------------
[1] Footnote about tracking methods:
Eric Helms and I also talked at length about ways to implement the fundamental principles, and
what I walked away with were essentially two approaches you can take:
1. The first would be a tracking-based approach where you use an app to track the calories and macros in the foods you’re eating. Here are a few apps I recommend (not sponsored):
- MyFitnessPal: www.myfitnesspal.com/
- FitGenie: www.fitgenieapp.com/
- Carbon Diet Coach: joincarbon.com/
Generally, I recommend this approach more for beginners who might not be able to easily estimate the nutritional content of the foods they're eating.
2. A second option would be a more auto-regulated approach, where, if you already have a reasonably high nutritional competence, you can use techniques like mindful eating (paying attention and eating more slowly rather than being distracted), appetite monitoring (staying in the mid-zone of a 1-10 satiety scale - not being too hungry or too full), increasing a daily step count (which will help regulate satiety better) and choosing satiating foods (lots of fruits and vegetables with your meals and drink plenty of water). These techniques can help you establish a caloric deficit without having to track everything you eat.
-------------------------------
Help SUPPORT the channel by:
1. Trying one of my training programs: → www.jeffnippard.com/programs
2. Checking out what my sponsors have to offer:
▹ MASS (Monthly Research Review)
‣
‣ Only $25/month (pre-paid yearly)
▹ PEScience Supplements
‣ www.PEScience.com
‣ Use discount code JEFF to save $$
▹ RISE Training Gear and Sportwear
‣ rise.ca/jeff
‣ Use discount code JEFF to save 10%
-------------------------------
Sources:
www.researchgate.net/profile/...
repository.asu.edu/attachment...
pubmed.ncbi.nlm.nih.gov/21878...
www.ncbi.nlm.nih.gov/pmc/arti...
www.researchgate.net/profile/...
Music:
‣ Epidemic Sound
Edited by me using Final Cut Pro!
-------------------------------
Follow me on social media:
INSTAGRAM ‣ / jeffnippard
SNAPCHAT ‣ / jeffnippard
FACEBOOK ‣ / jeffnippard
TWITTER ‣ / jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher
-------------------------------
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).
-------------------------------
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.

Развлечения

Опубликовано:

3 май 2024

Ссылка:

Скачать:

Готовим ссылку...

Добавить в:

Мой плейлист

Посмотреть позже

Комментарии : 7 тыс.

@JeffNippard 3 года назад

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 3 года назад

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-nu_uBw4qnf8.html

@HALKVLOGS 3 года назад

First bro. I’m first bro

@FarazSonic101 3 года назад

Yeet

@aliceazzarelli-bonnardel4150 3 года назад

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 3 года назад

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 & RU-vid. Keep up the great work Jeff! 💪👍

@Francisco-Danconia 2 года назад

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

@Glassgate 2 года назад

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

@Francisco-Danconia 2 года назад

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

@abhishekshah170 2 года назад

@@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 2 года назад

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

@satoshinakamoto7253 2 года назад

KINOBODY

@RayZoR1987 2 года назад

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 2 года назад

Thanks man, I appreciate it.

@rawr3471 2 года назад

thank you so much for doing this

@RayZoR1987 2 года назад

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

@RayZoR1987 2 года назад

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

@bossnian5615 2 года назад

Beast. Screw this 20min lectures

@virginiabyron 2 года назад

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 2 года назад

You got this!

@MIAMILIFEANDFITNESS 2 года назад

💪🏼

@paulcannizzaro399 2 года назад

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 Год назад

Great work. Motivating to hear about your success!

@ashgiri94 Год назад

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

@adultjames3097 3 года назад

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

@PCK147 3 года назад

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 3 года назад

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

@kmmoves823 3 года назад

Just a kid with a crazy passion for lifting

@LordBluFire 3 года назад

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

@elizabeth-fb6ec 3 года назад

I DIDNT WATCH THE VIDEO YET IM SCARED LMAO

@zaephyrdelacroix7051 3 года назад

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 3 года назад

You are the best

@jens4659 3 года назад

What is a single ingredient food?

@bjarkebuch861 3 года назад

@@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 3 года назад

@@bjarkebuch861 thanks appreciate it👍🏻

@pureabsolute4618 3 года назад

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

@concertslivehd3336 7 месяцев назад

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 4 месяца назад

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 4 месяца назад

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 3 месяца назад

@@XxxTheFireEmblemxxXthat’s very definitely possible.

@AlpeshK-co2pz 6 дней назад

@@chonkeboinot naturally

@jimforsyth1760 11 месяцев назад

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. ru-vid.comUgkx5VQ5nUzHu6i0O5_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.

@jackywacky4361 Год назад

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 Год назад

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

@hbhatt Год назад

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

@WaldiWhatElse Год назад

@@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 Год назад

Or you can just make fasting

@IceBlueLugia Год назад

@@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.

@Komintepanatbra 3 года назад

Cant believe I’m still fat after watching this

@taz9234 3 года назад

Me too damnit. Lol 😂

@gerRule 3 года назад

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

@88Sith88 3 года назад

underrated comment

@rogerperez913 3 года назад

LOL

@fabri8604 3 года назад

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

@acklynn 3 года назад

2 minutes in and Jeff will have you properly educated on weight loss. This is where everyone should start their journey

@walrus-splice-renewable 3 года назад

@@rw3833 She better not have heard about it :)

@agentlibra5703 3 года назад

@@rw3833 this is some hardcore shit 😂

@stephen2430 2 года назад

What if your not fat tho, sick of fat people having everything tailored towards them

@amneenja5720 2 года назад

@@stephen2430 just search in a different place lmao

@yoellopez82 2 года назад

@@stephen2430 i hears if skinny take whey powder isolate after workout

@TheZchristina97 Год назад

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

@parkerwhitchurch8 Год назад

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.

@Kymerahx 3 года назад

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 3 года назад

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 3 года назад

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

@PaulRevelia 3 года назад

Well said

@twrk139 3 года назад

Cough cough vshred cough

@andrewlalis 3 года назад

Yeah especially that kiwi snorting.

@GoldBearanimationsYT 3 года назад

He just snort a 🥝👁👄👁

@danhahahah 3 года назад

yeah

@EAU183 3 года назад

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

@kp-eh4ir 3 года назад

@@EAU183 lmaoo same

@travisdjermyn 3 года назад

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

@chloegower1584 3 года назад

Brilliant marketing by doing something nuts and creates more engagement 😂

@talesfromthequick Год назад

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 Год назад

Coo coo

@guruc1235 Год назад

awesome job, do you have loose skin?

@talesfromthequick Год назад

@@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 Год назад

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

@talesfromthequick Год назад

@@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

@SangNguyen-ql3qm 2 года назад

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 Год назад

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 Год назад

💯

@jimmyjohnsonjones Год назад

@@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 11 месяцев назад

How is the progress bro

@AlexMerci 3 года назад

Did Jeff just Do a Line Of Kiwiicane ?

@summerofsais 3 года назад

I think it's spelled Kwicaine in that form.

@AlexMerci 3 года назад

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

@kmmoves823 3 года назад

Just a kid with a crazy passion for lifting

@zzbear 3 года назад

Golden Cokiwi is a mellower high than Green Cokiwi.

@luckylepp6609 3 года назад

Around here we just call it wi

@RenatoVargas Год назад

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.

@jackhaury3645 2 года назад

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!

@saltytorra 3 года назад

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 3 года назад

And most especially the kiwi snorting.

@codinginflow 2 года назад

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 2 года назад

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

@codinginflow 2 года назад

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

@Moon_Puff 2 года назад

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

@joshuareveles 2 года назад

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

@rigorhead01 2 года назад

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

@kittyhooch1 Год назад

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.

@kyouma0519 Год назад

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 9 месяцев назад

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

@nateweeks4094 18 дней назад

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

@curtissmithgolf 3 года назад

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

@ffead 3 года назад

he adds motivation to all

@noahziegler3478 3 года назад

Lol

@sue2803 3 года назад

Completely agree

@kmmoves823 3 года назад

Just a kid with a crazy passion for lifting

@ffead 3 года назад

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

@ManuShapopi 3 года назад

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🔥.

@neldormiveglia1312 2 года назад

I fucking love it when people get geeky with science facts and pull out the big guns (aka published articles). I cannot stress it enough how grateful I am that people like you exist on this platform.

@Liquidforce4441 Год назад

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

@Giemma3 2 года назад

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 2 года назад

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 2 года назад

It's a great book

@joshuafarnsworth2809 2 года назад

That's what I was thinking!

@krystelhalden5788 2 года назад

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 2 года назад

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

@freddysperry2059 3 года назад

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 3 года назад

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

@ideamachine39 3 года назад

Well said

@MrAndrew428 3 года назад

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

@Teejaye1100 3 года назад

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 3 года назад

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

@ScriptKiddy23 Год назад

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

@andimatt7232 3 года назад

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 3 года назад

agree

@WilliamAndrews0 3 года назад

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 3 года назад

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

@theworldisyoursbaby 3 года назад

real stuff my guy

@julienmv9272 3 года назад

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 :)

@PaulRevelia 3 года назад

Great stuff 👍

@Infantrymarine0311 3 года назад

Same shred🔥 different year👍🏻

@akshyatankur 3 года назад

Hey man I love your channel.

@PaulRevelia 3 года назад

@@akshyatankur Thank you!

@PaulRevelia 3 года назад

@@Infantrymarine0311 You know....

@Infantrymarine0311 3 года назад

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

@Chadisyourdad Год назад

I’m new, but I love your videos. The fact that you bring in meta analysis and multiple research studies that you can site to bolster your argument is huge. Great job!

@aladynamedSusan Год назад

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!

@deafpulse 3 года назад

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

@NotoriousBBB 3 года назад

There are tons of videos similar to this.

@kal-el7194 2 года назад

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 2 года назад

Well said!

@cedrichapman 2 года назад

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 2 месяца назад

@@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.

@Plymouthmusicschool Год назад

Choice architecture makes sense. I have been applying this for the past 11 years with my exercise by exercise at home. Less excuses when working out at home, this is what has kept me on track

@cyborgelon8546 Год назад

Tren hard.. Eat clen. Anavar give up

@Phoenix5365 3 года назад

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

@TrueGamerWoo 3 года назад

Yea they said that’s a good idea

@johnnyregs2378 3 года назад

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 3 года назад

@@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 3 года назад

@@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 3 года назад

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

@jonmack2437 3 года назад

We gonna act like this man didn’t just snort a line of kiwi

@HussiAli123 3 года назад

Im not suprised

@ifstatementifstatement2704 3 года назад

Yeah that was weird.

@lilporshe 3 года назад

Just saw that 😂😂😂

@cloud21 3 года назад

@@lilporshe literally just saw it too and came to comment hahahah

@thomashills3464 3 года назад

Buy / order fat burner steroid online without a prescription After many years of selling Steroid products on the street, hundreds of customers have asked me to build a more secure online platform and offer a convenient online Steroid pharmacy where they can order medicines, get cramped quickly and 100% quickly. Contact us…. contact: alphasteriodpharmtec.com/ We accept small and large orders ship to all states and overseas Buy steroid now in stock at a reduced price. We deliver overnight and worldwide. Contact us by e-mail to buy… E-mail order … ..thills237 @ gmail.com

@alexboardman733 Год назад

Just recently subscribed to you and I love your both realistic and science based approach to lifting and dieting! This is a great video that's doesn't get me discourage about dieting

@mommaduck79 Год назад

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.

@brianj1136 3 года назад

I have to say; the editing of this took a lot of work and it shows in the quality of splicing everything together. The interviewers needed to provide the second angles and it paid off big time. Great feel. Great work.

@krane15 3 года назад

Umm, just so you know, good editing is not something you would comment on unless you're doing a critique. The content is simply entertaining and informative. Like Linus (LTT) that always introduces his segues, which makes them not segues.

@brianj1136 3 года назад

@@krane15 perhaps you come from a subculture full of people that don't have or are rather not encouraged to share their opinions. I don't. Out in the world of higher adult education and professionals people can express their opinions. So don't tell me I can't tell a person that I like their editing (I say don't as a turn of phrase but of course you are free to also express your opinion about my opinion so go right ahead lol). 1st amendment in my country aside, I believe in speech that is free and open (free speech). You're trying to limit the breath and detail of a comment into saying what is allowed to be in a comment and what is generally found in the critique. I am well read and I'm aware of this and I'm not going to limit myself to not allowing a comment to be a positive form of critique. That is literally what the comment section is for; the audience's opinion. Try not to "just so you know" people until you learn enough to be of some assistance. I'm sure you did it in goodwill to to help but until you gain more experience it will come off as either ignorance or you having English as a something other than your primary language.

@luiscanamarvega 3 года назад

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

@SeboHyatt 3 года назад

you should talk about habit forming as well.

@JGComments 3 года назад

You forgot proper rest/recovery

@SoulDelSol 3 года назад

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 3 года назад

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

@rockyevans1584 3 года назад

@@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

@Sal-Ro Год назад

One of the most informative video on the entire internet. Side Note: The video editing and organization are on another level. Well done

@kylapitcher7303 Год назад

Super informative and well put together!!! Some of the best teaching I've seen out here, yet!!!👏👏👏

@TheUltraGamer98 3 года назад

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

@nogheadz4987 3 года назад

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

@Sorted906 3 года назад

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

@commonpeace5595 3 года назад

This is the same thing for 99% of people

@smarthousetech8593 3 года назад

@@nogheadz4987 Uadulterated Gold

@australianpatriot 3 года назад

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

@riveralvarez7517 2 года назад

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 2 года назад

find a what?!

@riveralvarez7517 2 года назад

@@thomashuynh3354 proper diet

@arielovich8026 4 месяца назад

This video is amazing, 2 years later! Detailed, professional, im amazed. Props to you bro

@JOkERBIDEN Год назад

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.

@Franganito 3 года назад

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 3 года назад

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

@calebmccardell7030 3 года назад

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 2 года назад

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

@rodrigorodriguez509 2 года назад

I appreciated being able to look at her

@leonardo9259 2 года назад

"hurr durr muscle man said no carbs"

@melissahostetler8388 2 года назад

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 2 года назад

@@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.

@Dreelmarko2 Год назад

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

@luizagontijo5823 Год назад

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

@denziiey 3 года назад

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.

@kennethamend8557 2 года назад

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!!

@waynekool9454 7 месяцев назад

Awesome content. Very thoughtful and top notch. Keep it up. Been really struggling with this topic and seeking out guidance to get to goals. Motivated AF on this.

@DavidAlizadeh 2 года назад

I've watched a couple of your videos now and they are superb. Great quality content!

@twizack22 2 года назад

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 2 года назад

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

@BastosFC2 2 года назад

@@ashina5924 haha, i do the same

@ashina5924 2 года назад

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

@annmariedent6762 2 года назад

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

@IsThisLossE Год назад

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

@Zeroleon 3 года назад

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 3 года назад

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

@GarrettP8 3 года назад

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 3 года назад

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 3 года назад

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 3 года назад

Ye and staying busy

@it_is_what_it_is_brotha 3 месяца назад

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

@1deividpereira Год назад

Amazing review! Different but complementary points of view for a sustainable fat loss process. congrats Jeff!

@jonandsn 2 года назад

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!

@merrinfrancis6955 3 года назад

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!

@toccaraw3147 2 года назад

Such an awesome video!! Thanks for setting up all these amazing minds for us peeps that don’t know this amazing stuff!!

@MystrMystry1 2 года назад

Amazing videos brother. Super well organized and researched.

@StillDollSyndrome 2 года назад

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 2 года назад

KINOBODY

@MIAMILIFEANDFITNESS 2 года назад

💪🏼

@Pedro-ds3cq 9 месяцев назад

It's great to see a serious channel on RU-vid. Great work!

@ParvParashar Месяц назад

Absolutely outstanding video! Highly informative and super helpful. Thank you so much for such an amazing video! I greatly appreciate all the valuable advice. 🙌

@dfpcmaia 3 года назад

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!

@yellowrice1625 2 года назад

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!

@hellzbellz717 Год назад

It is very rare that I take the time to comment on videos. This video has a WEALTH of useful knowledge all wrapped together and presented clearly and concisely. Fantastic job Jeff! Subscribing for more!

@johnsaunders6510 Год назад

Best weight loss video I've ever seen. Packed with information. Thanks for sharing.

@janelfearon655 2 года назад

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

@evergreenaffiliatemarketing 2 года назад

You’re legit the 1 person I truly trust 100%. Thanks for always providing such solid, data backed content!

@GolgoSixty Год назад

The level of research on that video is amazing.

@tungamarkal9552 Год назад

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.

@davidsantiagoforigua7614 3 года назад

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

@curtishilding3658 3 года назад

I love how Jeff always asks the RIGHT questions

@willboler830 Год назад

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.

@alexandertopstad7510 2 года назад

Jeff is so genius in a simple way! love the explanations! thank you!

@jadecleveland865 3 года назад

My #1 tip: Don't have any food items in your home that don't require cooking. This has prevented me from binging a few times.

@KISHORE-fw1qp 3 года назад

I threw away my whey protein Thank you bruh!!

@FnVir 3 года назад

@@KISHORE-fw1qp threw*

@KISHORE-fw1qp 3 года назад

@@FnVir not a native English speaker sry bruh

@kmmoves823 3 года назад

Just a kid with a crazy passion for lifting

@metalloz98 3 года назад

Cant live without fruit and nuts

@JMU365 3 года назад

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

@johnthomas3897 Год назад

Literally the best video on this topic I’ve seen. Fact based and to the point. Thanks for the content

@MsStarlet21 2 года назад

Thank God!!! Finally the protein answer for someone with a high body weight. Now I know what to do. Thank you for this video!

@iGoofyPro 2 года назад

Jeff’s probably the first RU-vidr 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.

@malika.c 3 года назад

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 🇹🇹

@jams1953 2 года назад

This video was so educational… Right on dude! Thank you! 🙏🏼💪🏼

@victoryspath4116 Год назад

This video was amazing Jeff! Thanks for being the candle in the darkness with this type of stuff and helping to promote scientific approaches to an industry so riddled with charlatans and psuedo-experts.

@tintinabullations 2 года назад

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

@quinnbero8221 2 года назад

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

@beanienclogs 11 месяцев назад

Gonna come back to this in a few months. Appreciate all the effort put into this bro.

@sucraloss Год назад

Sohee's point on making it harder to snack is super true, something that helped me was measuring out a snack. So I won't just grab a big bag of chips and guess how many is in a serving, I'll pour it into a bowl and have just one serving and then have a reasonable snack, instead of a giant hard to estimate snack. Very smart video, well done.

@martinhodell8465 2 года назад

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

@brianthompson1045 2 года назад

Awesome video! The advice on self control verses habits and the need for structural changes early in the habit forming process was huge! Thanks!

@Vaixr 9 месяцев назад

Amazing content as usual, so glad I subscribed and hit the bell. I always am looking forward to anything new you put out.

@confucius247 Год назад

Awesome video, greatly appreciated, keep up the great work, I know a lot goes into it.

@micki4000 3 года назад

4:08 Regular Jeff turns into bro Jeff

@kmmoves823 3 года назад

Just a kid with a crazy passion for lifting

@eshwar7105 3 года назад

only when its KIWI or Stephanie XD

@danielmerrell8926 3 года назад

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