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IMPORTANT DISCLAIMER: Some people may see my video titles as click-bait. YouTubers optimise their video’s meta data for discovery due to how the algorithm is like. This isn’t anything new. Most people who’ve been watching YouTube for years would understand this. If you’re unhappy and get triggered by this, well, this channel isn’t for you then. I’ve provided free workout schedules and programs since day 1 and have always optimised my meta data as such so that’s not going to change.

Having said that, it doesn’t mean the workout do not work. You will still see results by following a suitable program schedule, watching your diet, being in a deficit or surplus (based on your goals), doing exercises in good form, etc. These are all equally important factors. You’re not going to get abs, grow a booty, grow biceps magically from 1 or 2 videos, in 1, 2, 3 or 4 weeks cause everyone is different. I’ve explain multiple times throughout videos throughout my channel over years that it takes time and lots of factors, so don’t take a video title out of context. Targetting fat loss is not scientifically proven. Everyone is different and it takes time.

When doing any home workouts, do take precaution to exercise in a safe environment, and if you need help or you’re not seeing results, I suggest seeing a health and fitness professional to give you tailored advice on your exercise form and dietary needs. I am not a medical professional and what I share on my channel are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you.

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51 Weight Loss Motivational Quotes That’ll Empower You to Keep Going. Watch this video for Quotes to keep motivated . See more ideas about Motivation, Weight loss motivation, Fitness motivation. Motivational quotes for weight loss to help keep you going. Once You Control Your Mind You Can Conquer Your Body.

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If you’ve attempted a weight loss diet plan of your own, then you’re probably aware that at the end of the day, weight loss is all about calories in versus calories out. Scientifically speaking this is the basic law of thermodynamics for any fat loss diet, but what this simplistic model fails to account for is how the various foods you put into your body then go about affecting these two variables. The truth is that you also need to pay close attention to the types of foods you’re ingesting everyday AND also how you go about ingesting them in your weight loss diet, as that’s what makes all the difference. In this video, I’ll go through how to eat to lose weight (with 3 diet swaps) that can enable you to lose fat faster, and provide you with a sample fat loss meal plan that puts this all together for you.

The first swap you’ll want to do with your weight loss diet is to stick mostly with minimally-processed foods. Not only are these less processed foods beneficial when dieting in the sense that they generally provide more nutrients and keep us fuller for longer, but they also have another benefit that has to do with something called the thermic effect of food, which is the amount of calories that our body burns to metabolize and actually use the foods that we ingest. And one of the unique fat loss benefits about unprocessed foods is that in most cases our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts. So, you can further influence the “calories out” side of the equation and potentially speed up the fat loss process by simply swapping these foods for whole grain, less processed foods instead.

Next, let’s dive into how you then go about distributing your meals (aka calories) for your fat loss diet. Research indicates that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day, and is something that I’ve personally noticed as well. Now obviously this does vary for the individual and may depend on when your workout takes place, I would highly suggest even if you’re intermittent fasting, for example, to at least experiment with just shifting more of your calories to your first meal of the day as it does seem to have some unique benefits in terms of enabling you to control your cravings, burn more calories and potentially create greater fat loss results in the long run as a result.

Now the last swap for your weight loss diet plan is to not only choose mostly unprocessed foods to include your diet, but choose the ones that are highly satiating. As this will enable you to better adhere to your diet and minimize any excess snacking you may be doing that’s sabotaging your calorie deficit. For example, even with calories equated for, simply swapping whole grain bread for oats instead will provide a 25% greater effect on suppressing your hunger. And similarly swapping brown rice for whole grain pasta or boiled potatoes would provide a 30%, or 60% boost in satiation respectively. So what I’d suggest is look over the index and experiment with swapping some of these more satiating foods into your diet and seeing how your body and appetite responds.

So hopefully the video and sample meal plan at the end gives you a little more insight into how to eat to lose weight and how you can start planning your meals based on what I want through while still keeping everything tasty and satisfying. Although some of the swaps I mention here CAN definitely help speed up the fat loss process, just know at the end of the day adhering to a calorie deficit is most important. So experiment with your diet and stick to what you find works best for you and your lifestyle. And for an all in one step-by-step program that not only optimizes your weekly workouts for you, but also shows you how to structure and set up your diet with the right foods and in the right amounts so that you can burn fat as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:

BWS Home

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MUSIC:

Filmed by: Bruno Martin Del Campo

STUDIES:

UNPROCESSED VS PROCESSED TEF
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897733/
https://europepmc.org/article/med/28179226

FRONT-HEAVY APPROACH
https://www.ncbi.nlm.nih.gov/pubmed/32073608
https://www.ncbi.nlm.nih.gov/pubmed/26414564
https://www.ncbi.nlm.nih.gov/pubmed/23512957
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Can you build muscle and lose fat at the same time? Yes–and it’s known as body recomposition, where you build muscle and lose fat at the same time. However, recomp does come with a catch. We need to be at a calorie deficit in order to lose weight and strip off fat. But the drawback with being at a calorie deficit is that it severely compromises our ability to build muscle. However, this doesn’t mean it’s impossible to build muscle while losing fat, and in today’s video I’ll share 3 steps for how to build muscle and lose fat at the same time.

The first thing you need to do for body recomposition is setup your diet. Eat at a very slight deficit of roughly 5% to a maximum of 20%. And aim for around a protein intake of around 1g/lb of your bodyweight. Then, fill the rest of your calories with carbs and fats.

Next, to build muscle and lose fat at the same time, beyond training your muscles at an adequate volume, switch up your routine. For example, switching to a new training split, increasing or decreasing your muscle training frequency, and/or switching up some of your exercises or the manner in which you perform them.

Next, we need to optimize our nutrient timing so to build muscle while losing fat. First, you need to ensure that you’re evenly spreading out your daily protein intake into about 3-5 meals throughout the day. Also aim to have adequate carbs and protein shortly before and after you train.

When it comes to the question of ‘Can you build muscle and lose fat at the same time,’ the answer is yes, but you need to follow the action plan below:

Step 1 (Set Up Nutrition): Eat just slightly below maintenance calories (~5-20% deficit, or ~100-500 calories below maintenance). Multiplying your bodyweight in lbs by ~14-16 can give you an estimate as to what your maintenance calories are. Ensure your protein intake is ~1g/lb of your bodyweight, and consider going above this if you’re relatively leaner (e.g. 15% body fat or below).

Step 2 (Switch Up Training): Switch up your training routine. Still ensure that you’re training with the optimal muscle training frequency and weekly volume, but switch up your training to provide a new stimulus for growth.

Step 3 (Optimize): Spread your daily protein intake fairly evenly into at least 3 meals per day, and ensure that you’re ingesting adequate pre AND post workout protein + carbs in a timely manner.

Bonus Step (Measure): Track your bodyweight, circumference measurements, progress pictures, and strength in the gym. Use these to variables to gauge your progress.

A body recomposition isn’t ideal for everyone, but in the cases I went through and with the protocol I previously outlined, it can be an effective way for you to shortcut your transformation. But, in the long run, you’ll likely eventually want to transition to a dedicated muscle building or fat loss period and prioritize one or the other. And for an all in one, step by step program that shows you not only how to successfully achieve a body recomposition, but also then shows you exactly what to do afterwards so that you can continue to strip off fat and build lean muscle as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:

BWS Home

Filmed by: Bruno Martin Del Campo

Subscribe to my channel here:
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MUSIC:

FULL BODY WORKOUT ROUTINE:
Full Body Workout A – https://www.youtube.com/watch?v=5JmWguyvu7Y
Full Body Workout B – https://www.youtube.com/watch?v=MWcJuLKB7RY

UPPER/LOWER BODY WORKOUT ROUTINE:
Upper body workout – https://www.youtube.com/watch?v=acp77RhVzMM
Lower body workout – https://www.youtube.com/watch?v=YPLopuFxz-0

PUSH PULL LEGS WORKOUT ROUTINE:
Push workout – https://www.youtube.com/watch?v=FWDXsqHo14A
Pull workout – https://www.youtube.com/watch?v=tPphF8gepd8
Legs workout – https://www.youtube.com/watch?v=Xg9B6pqHUQE
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Get The Ultimate Guide to Body Recomposition!
‣ https://www.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/

More info on the nutrition guide:

This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about:

• How to set up calories & macros for recomp
• What foods to eat
• Nutrient timing (pre/post workout, pre-bed, etc.)
• Refeeds/carb cycling
• Feeding vs fasting
• Supplementation
• How to self-coach
• And much, much, more!

If you want to learn how to transform your body by building muscle while losing fat, this is the ultimate science-based guide to do it! It includes:

• 15 Chapters and over 140 scientific references
• Sample Meal Plans
• Specifics on Your Pre and Post Workout Nutrition
• A Progress Tracking Sheet
• A Guide for Maximizing Recovery Factors (Sleep, stress, etc.)
• A full chapter on solving “Skinny Fat”

Go to ▹ ▹ https://www.jeffnippard.com

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Watch my latest full day of eating video:

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SOURCES:

https://www.ncbi.nlm.nih.gov/pubmed/23679146
https://www.ncbi.nlm.nih.gov/pubmed/20713720
https://www.ncbi.nlm.nih.gov/pubmed/29438540
https://www.ncbi.nlm.nih.gov/pubmed/21424716
https://www.ncbi.nlm.nih.gov/pubmed/19088794
https://www.ncbi.nlm.nih.gov/pubmed/26189608

Music: Blue Wednesday – Tick Tock:

Epidemic Sound

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun’s YouTube:
‣https://www.youtube.com/channel/UClnG0SHgQJm9CcZWIEgRnMw

——————————-

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.

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7 Weight Loss Motivation Quotes to Burn That Fat. Here are the best health and weight loss quotes to inspire you to lose weight fast during the weight loss journey.

“Weight loss doesn’t begin in the gym with a dumb bell; it starts in your head with a decision.” – Toni Sorenson

“It’s going to be a journey. It’s not a sprint to get in shape.” – Kerri Walsh Jennings

“You didn’t gain all your weight in one day; you won’t lose it in one day. Be patient with yourself.” – Jenna Wolfe

“Make time for it. Just get it done. Nobody ever got strong or got in shape by thinking about it. They did it.” – Jim Wendler

“If I don’t eat junk, I don’t gain weight.”– Paula Christensen

“Nothing Tastes As Good As Being Thin Feels.” – Anonymous

“I used to think weight loss happens quickly, but it has taken a lot of time. There is no secret to it.” – Parineeti Chopra

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Welcome to Health Wisdom Channel. Health Wisdom is all about your health. In this channel you will find videos on lose weight, weight loss and general health topics.

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❤ ❤ ❤ RELATED VIDEOS ❤ ❤ ❤

► 9 Tips to Lose Weight Fast – https://youtu.be/v099KDP_K_Q

► 5 Foods to Burn Calories and Lose Weight Fast – https://youtu.be/9JGa6an28-4

► 5 Best Exercises for Obese People to Lose Weight – https://youtu.be/8Nv1e_UBDzU

► 5 Ways to Lose Weight Without Dieting – https://youtu.be/BtR4tBTkq3U

► 5 Reasons on How Walking Helps in Losing Weight and Belly Fat – https://youtu.be/MPNKYeLqHHQ

► Lose Weight Fast With These 4 Powerful Late Night Snacks – https://youtu.be/OLZr_W8THEI

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These are the 7 PROVEN ways to increase your metabolism and burn MORE Fat while sitting, driving, or sleeping. By boosting your resting metabolic rate you can lose weight and experience more fat loss throughout the day as well as overnight. This video will show you how to burn extra calories without having to work out harder.  

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References

1. Thyroid hormones regulate thermogenesis:
https://www.ncbi.nlm.nih.gov/pubmed/18279014

2. 35% of the global population doesn’t get enough iodine:
See Table 3.6, page 12.
https://apps.who.int/iris/bitstream/handle/10665/43010/9241592001.pdf;jsessionid=CCE79FB522560E31D7A267672BAF626D?sequence=1

3. “It is a myth (often also false advertising) that “natural” sea salt contains significant amounts of iodine.” https://www.ncbi.nlm.nih.gov/pubmed/18351111

3.5 Sea salt and table salt have the same basic nutritional value, despite the fact that sea salt is often promoted as being healthier. Sea salt and table salt contain comparable amounts of sodium by weight.
https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1745-459X.2010.00317.x

4. Zinc and Selenium play a role in the conversion of the thyroid hormone T4 into its active form, T3:
https://www.ncbi.nlm.nih.gov/pubmed/1384621

5. “ZD2 had a substantial increase in RMR of 527 kcal/day at 2 months, with a subsequent increase of 465 kcal/day at 4 months.”
https://www.ncbi.nlm.nih.gov/pubmed/17541266

6. Two hours of cold exposure at 19 °C with light-clothing and intermittently putting their legs on an ice block, energy expenditure increased by hundreds of calories in some men
See figure 2a
https://sci-hub.tw/https://www.ncbi.nlm.nih.gov/pubmed/20448535
Citation for the graph: Yoneshiro et al., 2010

7. Brown fat is located around the neck and shoulders, so it may be a good idea to target these areas when taking cold showers:
https://www.ncbi.nlm.nih.gov/pubmed/23550082

8. Taking a cold shower before bed can help you fall asleep faster:
https://www.ncbi.nlm.nih.gov/pubmed/8022726

8.5. Cold Exposure
Https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3266793/

9. “The diet providing a total of 15-30 g MCT per day stimulating 24-h EE by 5%”
https://www.ncbi.nlm.nih.gov/pubmed/8654328

10. Consuming Mct’s may boost your metabolism for over 6 hours
See figure 1.
https://www.ncbi.nlm.nih.gov/pubmed/2021124
Citation: Scalfi et al., 1991

11. Lauric acid raises Hdl (good) cholesterol and improves total-to-hdl ratio, which actually decreases cardiovascular risk:
https://www.ncbi.nlm.nih.gov/pubmed/8644684

12. “Replacement of LCTs with MCTs in the diet could potentially induce modest reductions in body weight and composition without adversely affecting lipid profiles”
https://www.ncbi.nlm.nih.gov/pubmed/25636220

13. “Drinking 500 ml of water increased metabolic rate by 30%” https://www.ncbi.nlm.nih.gov/pubmed/14671205

14. Two separate studies both demonstrated an increase by up to 25% in resting energy expenditure, one hour after drinking cold water.:
https://www.ncbi.nlm.nih.gov/pubmed/17519319, https://www.ncbi.nlm.nih.gov/pubmed/21750519).

15. However not all evidence supports the theory for water boosting the metabolic rate.: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4735055/

16. Capsaicin can increase metabolism by activating brown adipose tissues:
https://www.ncbi.nlm.nih.gov/pubmed/22378725

17. Evidence shows that chili peppers can promote fat-oxidation and support your metabolism while in energy restriction.: https://www.ncbi.nlm.nih.gov/pubmed/23844093

18. Capsaicin improves the feeling of fullness and thus can reduce your desire to eat after dinner: https://www.sciencedirect.com/science/article/abs/pii/S0195666314001123

19. “DIT values are highest for protein (~15-30%), followed by CHOs (~5-10%) and fat (~0-3%)”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4258944/?report=classic

20. Protein helps you maintain muscle while you get leaner:
https://www.ncbi.nlm.nih.gov/pubmed/24092765, https://www.ncbi.nlm.nih.gov/pubmed/23446962, https://www.ncbi.nlm.nih.gov/pubmed/25169440,
https://www.ncbi.nlm.nih.gov/pubmed/28899879
https://bjsm.bmj.com/content/52/6/376.full

21. Each pound does burn about six to eight calories per day:
https://journals.lww.com/co-clinicalnutrition/Abstract/2001/03000/Dissecting_the_energy_needs_of_the_body.11.aspx

22. Bodybuilders had a 14% higher metabolism than a similar control group (see chart):https://www.ncbi.nlm.nih.gov/pubmed/8279388
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Articles Referenced:
Sleep More and Lose More: https://www.psychologytoday.com/us/blog/the-source-healing/201010/sleep-more-burn-more-fat
Fat loss and cold temp: https://www.nih.gov/news-events/nih-research-matters/cool-temperature-alters-human-fat-metabolism
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3726172/

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Pete & Pedro: https://www.peteandpedro.com
MENfluential Media: https://www.menfluential.com
MENfluential Conference: https://menfluentialconference.com/
Tiege Hanley: https://tiege.com

n this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, Pete & Pedro, Ollie, and ENEMY shows his physique and his weight in the evening and then in the morning. Did he really lose 8 pounds in 10 hours? Yes! But all 8 pounds weren’t fat — but some of it was.

How to Actually Lose More Body Fat While Sleeping
1. Sleep more — research has found that people who sleep more lose more body fat even when eating the same amount of calories. When your body is awake longer, your metabolism downshifts and burns less calories. Your body is in overdrive when you sleep more.
2. Lower the temperature — research has demonstrated that sleeping in a cooler environment cranks up your metabolism.
3. Lift weights — nothing helps you burn more calories at rest than muscles. Every 10# of muscle burns 50 calories at rest per day.
4. Make sure you drink plenty of water — stay super hydrated to lose water weight but don’t overdo it (a gallon is safe but check with your doctor when changing from what you typically consume).
5. Go low carb — your body will retain less water.

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Dr. Oz explains why belly fat is the easiest type of fat to lose on the body.

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Naturopathic doctor Kellyann Petrucci explains what’s behind your belly fat and how you can trim and tighten your waistline in just 10 days. Find out which foods to avoid and the secret weapon to burning fat.

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Burn calories and get moving with this exclusive workout from fitness trainer Laurent Amzallag. Follow along as Amzallag teaches Dr. Oz how to warm up, let loose, and cool down in just five minutes.

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Total Body Workout + Weight Loss Tips!! Fat Burning Fitness Routine for Beginners, Home Exercise
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Total Body #Workout + #WeightLoss Tips!! Fat Burning #Fitness Routine for #Beginners, Home Exercise

Get ready to burn fat and lose weight with Sanela! How to get fit and healthy, full body fat burning fitness- great for all levels. Sanela also shares her favorite tips for weight loss!

Sanela teaches private yoga lessons and classes in Austin.
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Inquire about Private Yoga Lessons: sanelaosmanovic8@gmail.com

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