The Smartest Way To Get Lean (Shredding Science Explained)

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!

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

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

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

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

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

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

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. youtube.com/post/Ugkx5VQ5nUzHu6i0O5_u7ipyLnCz0lbsS… 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.

Thank you for all the research you and your guests do, and also the science-based approach. As a Mechanical Engineer and Product Designer, I appreciate this sort of logic over hype. 🤓

Cant believe I’m still fat after watching this

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

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!

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

I'm glad that all of this is sincere. There's alot of misinformation out there and I appreciate the work put into this

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

I just love hearing from people who know what they're talking about, and are frank! Great vid, will definitely share!

Not being able to afford to eat is my most effective diet

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

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!

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