The faster we burn off fat, the better, right? Wrong. In this video, you’ll learn the truth about losing fat in the most effective way. What most people don’t realize is there’s actually an upper limit as to how much fat you can lose every week. And if you try to push past this weekly limit by doing more cardio or eating even less for example, then you’ll now start to lose substantially more muscle instead of fat. Do this for months on end which many people unfortunately do, and you’ll eventually end up with a “skinny fat physique” – with too little muscle and still too much fat.

So now the real question becomes what’s the MOST amount of fat you can lose per week while minimizing muscle loss in the process? As this is going to better enable you to attain the lean, muscular physique you’re after instead of just winding up skinny fat. And to answer this question, we’ll use the findings of a 2005 paper by researcher Dr. Alpert, who used various fat loss studies in an attempt to quantify the maximum amount of fat one can lose per day without excessive muscle loss. What he found is that the body is capable of burning body fat to use for energy at a maximum rate of 31 calories per lb of body fat per day. Once you exceed this rate, the body then has to tap into your muscle mass in order to make up for its energy needs.

Well, if you’re truly seeking to lose fat as fast as humanly possible, then here’s what you’d do. First, find out what the maximum daily calorie deficit and weekly fat loss number would be for you using the process I outlined earlier. Then, to achieve this daily deficit, you would use a combination of eating below your TDEE or maintenance calories, performing regular resistance training, and throwing in additional cardio. Then, you simply monitor your body weight throughout the weeks and try to hit your target maximum weekly fat loss number.

Then as you progress and your body fat continues to decrease, you’d want to slow down your rate of fat loss to minimize muscle loss by again re-calculating what your maximum weekly fat loss number would be at your new weight and body fat percentage. So over time, the rate at which you lose weight should slow down.
And that’s basically all there is to it. But, with all that being said, I do want to provide some pre-cautions.

First of all, keep in mind that this protocol is a very aggressive approach that employs a fairly large calorie deficit, high activity, and a fast rate of weight loss. For some who are more experienced this may be completely doable, but for most people especially those just starting out with their fat loss journey, it’s just unrealistic and very difficult to adhere to, and you’d be much better off taking a longer, less aggressive approach that you’d be more likely to stick with. Second of all, as researcher Dr. Albert points out, even if you’re under this 31 calorie/lb limit I outlined it doesn’t mean that you won’t lose muscle mass.
It simply represents a threshold value past which the rate of muscle loss starts to become exponentially large.

So if you’re truly seeking to maintain as much muscle mass as possible or even build muscle while losing fat, then again a less aggressive deficit would be best.
But all in all, if you get motivated by seeing results fast and can adhere to a tough protocol, then, by all means, go for it. Otherwise, taking a slow and steady approach and making positive long-lasting changes to your lifestyle is what I’d personally recommend, as that’s more often than not what delivers the best results.

hope you were able to see that sometimes burning fat faster isn’t always better. Within my Built With Science programs, we not only put careful thought and research into helping you lose fat efficiently, but we’ve also created in-depth tutorials for tracking your calories and macros so that you can execute a cut perfectly.

To join today, simply head on over and take the starting point analysis quiz to discover the best program for you: https://builtwithscience.com/bws-free-fitness-quiz/gender?utm_source=Youtube&utm_medium=Video&utm_content=Description%20box&utm_campaign=Most%20amount%20of%20fat%20to%20lose%2Fweek%20Aug%204%2F2019%20

MUSIC: soundcloud.com/lakeyinspired

GRAPHICS: Vector art from Vecteezy.com

STUDIES:

ENERGY DEFICIT WEIGHT LOSS
https://www.ncbi.nlm.nih.gov/pubmed/17848938

WEIGHT LOSS RATE RECOMMENDATIONS
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/

METABOLIC RATE WEIGHT LOSS
https://www.ncbi.nlm.nih.gov/pubmed/22535969

HUMAN FAT STORAGE
https://www.ncbi.nlm.nih.gov/pubmed/15615615
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This is what you need to know about losing those last 10 pounds of stubborn belly fat.

Recommended videos:
How Losing Stubborn Fat Actually Works (5 STAGES)

3 Habits You Need To Get Below 20% Body Fat

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If you want me to coach you on your fitness journey, go to https://go.tomic.com/mentoring-lose-stubborn-body-fat to see the results of my coaching program. There you can also apply to work with me.

About the video:
Losing belly fat is definitely a long journey, especially when you’re starting at a really high body fat percentage. And when learning how to lose belly fat you’ll quickly realize that one of the most difficult areas to lose is lower belly fat. Just those last 10 lbs of body fat can take months of patience, dieting, and effort to get rid of.

And in this video, I’m going to share with you 5 habits that will help you lose last 10 pounds of belly fat and reach your goal physique. If you’re currently doing a fat loss phase to get below 15% body fat use these tips and I’m confident you’ll be well on your way to finally getting the lean physique you want.

About Me:
My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term.

Since 2011, I’ve spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance.

Most people don’t know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company.

#fatloss #abs #fitness

Disclaimer: Mario Tomic 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. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this video, including but not limited to economic loss, injury, or illness.

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Just 4 minutes to lose body fat – it’s really possible !

This video shows a workout that consists of the 6 best exercises for fat burning. You can do this workout anywhere and anytime, the main thing is 1 time a day and at the same time do not forget to eat right and go to bed during sleep, for faster results

It doesn’t matter if you are a beginner or a professional, just repeat after me or try to repeat after me. If you look at me and want the same body, then know that once I also looked terrible and watched a YouTube video on how to remove my stomach and pump up muscles

#LoseFat #LoseWeight #Workout #Fitness #Sport

A good example of how you can quickly lose fat with the help of a home easy and quick workout without equipment 😉

This workout is for beginners and all those who just want to start changing their body. And if you are a professional, then perform this set of exercises for 3 laps ( with rest in 1 minute ) ⏱

#LoseFat #Workout #Exercises #Training #Fitness #Bodybuilding #Sport
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Are you tired of having that stubborn belly fat that just won’t budge? It can be frustrating! That is why I am going to tell you how to get rid of belly fat and keep it off for good. There are going to be 5 keys to lose your belly fat forever! It isn’t an easy thing to do, but it is possible. So, here are the tips to help you get started on the fat loss journey, and stay there for the long run.

Tip #1: GET RID OF BLOAT. So many people have regular bloating, and don’t even realize it. This can be caused by the foods you eat, as many processed foods are the cause of this. Start by replacing the processed foods with whole foods. Focus on improving your digestive health. You can also take a probiotic like Anabolic Shield to help with your bloating, as it helps with gut support.

Tip #2: FIX YOUR NUTRITION. You can’t out exercise a bad diet. You need to make sure that you are eating at a caloric deficit. You don’t want to do this too drastically, as it can do more harm than good. It can ruin your metabolism, cause fatigue, and lead to muscle loss. Also, prioritize eating whole nutrient dense foods.

Tip #3: RESISTANCE TRAINING. This is the fun part of losing fat. Prioritize compound movements in your workouts because those will help accelerate the fat burning process. Resistance training is great because you will build muscle, which will help you look good for when you shed the extra body fat. Try to do 3-5 days of training per week, to give you the best overall benefits.

Tip #4: FIND HEALTHY WAYS TO MANAGE STRESS. Stress triggers a production of cortisol, and high cortisol levels have been linked to weight gain and fat accumulation around the belly and love handles. Everyone is different, so try to find methods to help you get rid of your stress. Prioritizing sleep also helps with your stress, so make sure you try to get 7-9 hours of sleep each night.

Tip #5: PERSISTENCE. Remember, that belly fat didn’t just appear overnight, so do not expect drastic changes overnight. If you keep at it and set goals, you will reach them in time. Set goals you can stick with and make improvements.

Alright guys, make sure to use all of these tips to help you on your fat loss journey. Subscribe to our channel for more videos on how to build muscle and lose fat at the same time on your fitness journey.
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Whether you’re looking for tips to lose weight fast because of an upcoming event like a vacation or a wedding, or whether it’s for health needs, you should make sure the steps you take are sustainable over the long term. That’s EXACTLY what I’m going to show you in this video.

If you follow crash diets or plans that are super restrictive, you’ll hinder your progress over the long term, which has no benefit to you. We’ll dive in with a tip that sounds a little counter-intuitive but holds many more benefits to your health than just fast weight loss.

*Tip #1 – Get More Sleep (1:56)

Sleep is the number one most important tip to lose weight fast for men. It is nature’s reset button and helps your body to burn fat instead of muscle, as well as controlling hunger and stress levels. Both of these will be super helpful when it comes to your weight loss results!

I recommend aiming for a MINIMUM of 7 hours of sleep each night. If you’re currently getting less than this, you need to evaluate why this is and try to fix your sleep schedule to make 7 hours your absolute minimum number of hours per night.

*Tip #2 – Follow The 4 x 4 Meal Timing (3:07)

The 4 x 4 meal timing approach is simply eating 4 meals spaced 4 hours apart. For example, you could eat breakfast at 8 am, lunch at 12 pm, Snack at 4 pm, and dinner at 8 pm. This helps control hunger, avoid cravings, and keep blood sugar levels even throughout the day. All of these things will have a positive impact on your attempt to lose weight fast.

*Tip #3 – Drink More Water (6:31)

Next on my list of losing weight fast tips for men is hydration! Drinking more water is often an area that people fall down on in general day to day living, let alone when they are trying to lose weight fast. It is incredibly important though, not only because every cell in your body contains water, but because fat metabolism is done by your liver. If your liver only needs to filter water, it doesn’t need to work very hard. This frees it up to metabolize more fat!

*Tip #4 – 30-Min Of Daily Activity (7:43)

When the time comes to lose weight fast, men often jump straight to hardcore workouts. Believe it or not, formal workouts are not completely necessary as normal daily activity, when combined with good sleep, hydration and a good diet will help you lose weight fast almost as effectively.

30-minutes of daily activity, such as walking, cycling, gardening, etc. will burn calories, but also boost your metabolism which helps you continue burning calories after your activity is finished. Use this excellent lose weight fast tips for men over 40 to start shedding the pounds today.

*Tip #5 – 3-4 MRT Workouts Per Week (9:25)

Once you’ve got your sleep, hydration, diet, and daily activity habits down to second nature, you can start adding in formal exercise workouts to help push the needle even faster in the right direction. My recommendation is MRT (Metabolic Resistance Training), which combines strength training with cardio and flexibility for a great all-around workout.

*Tip #6 – Use Smart Supplements (11:41)

The final one of my how to lose weight fast tips for men over 40 is to use smart and effective supplements to help with fast weight loss. The easiest ones to start out with are simple black coffee and green tea. These are readily available anywhere and have great benefits such as increasing metabolism and fat burning as well as curbing hunger.

Put these 6 great lose weight fast tips for men into action, and you’ll see the scales moving in the right direction in no time.

If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at → https://www.fitfatherproject.com/youtube-ff30x-program
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at → https://www.fitfatherproject.com/youtube-osm-program

Your friends here at the FFP,

-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.
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Discover how to lose 5 pounds in one week. Here are 5 tips that I used with my clients that helped them lose seven pounds in one week before their 10th anniversary.

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If you use these same tips, you’ll at least lose 5 pounds in seven days. You can thank me later:)

I’m going to show you how to lose weight in a week but first let me tell this quick story…

Over the last 3 months I’ve been helping a husband and wife achieve their fitness goals. They set out to achieve a certain weight loss goal and they exceeded that goal. I’m SOOO proud of them!!

But they still wanted to lose an extra 5 lbs before going on their 10th wedding anniversary vacation. Me being the competitive coach that I am… I said, “Let’s Do It!” So, I went ahead and implemented these five tips…. and guess what? They lost 7 lbs in one week.

Consult with your physician before trying any weight loss or nutrition advice.

Here are the tips to lose 5 pounds in one week:

1.) Reduce Sodium
2.) No Dairy or Wheat (Gluten)
3.) Eat ½ The Carbs You’re Eating (But eat them in the first half of the day)
4.) Water (Drink ½ your bodyweight in ounces)
5.) HIIT Training

Sodium intake is very critical whenever you’re trying to lose weight. A lot of products that we consume on the daily basis has large amounts of sodium in them. Yes, sodium is very important for muscle contraction and other processes in our bodies… but too much sodium can make your body feel bloated and hold onto water weight.

Try to limit your sodium intake by doing away with salting your food. Use other options such as Mrs. Dash seasonings.

Tip number two to lose 5 lb in one week is to cut out dairy and wheat products. These two products cause internal inflammation for a lot of people.

Majority of people do not realize the effects that it has on their bodies until they remove it for a week. Try to go dairy and wheat-free and see how you feel after one week. You may be surprised to find out that you feel less bloated and have better digestion.

Tip number three is to cut the amount of carbs that you consume in a day by half. Consuming excess carbs will convert to body fat and increase your weight. When cutting your carbs, make sure you increase your protein to keep you satisfied longer.

You make feel a lapse in energy initially because your body is used to large amounts of carbs. If so, just add another 50 grams of carbs to help spike your energy levels back up.

The next tip to lose 5 lb in 7 days is to consume the right amount of water. You should be consuming half your bodyweight in ounces of water per day. By consuming this amount of water you will help flush out toxins in your body and reduce the water retention in your body.

The last tip on how to lose weight in a week is to implement high intensity interval training workouts. these workouts are very effective at losing weight because it elevates your heart rate and allows you to continue to burn calories during the workout and after the workout up to 36 hours later.

This sort of format and style of training ensures that you’re challenging yourself each and every workout.

Hope you learned how to lose 5 pounds in one week! Click the thumbs up and subscribe to this channel. Talk soon 🙂

AFFILIATE DISCLOSURE:
This video and description may contain affiliate links, which means that if you click on one of the product links, I’ll receive a small commission. I won’t put anything here that I haven’t verified and/or personally used myself.
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If you want to lose 5 lbs fast, particularly of unwanted body fat, then you are going to want to do what I’m showing you here first. In this video, I’m going to give you a simple eating strategy that is going to help you to get on the right track to losing weight and dropping body fat. The key to this technique is that it is simple to do and can work for everyone and doesn’t require the initial wholesale diet changes that often times are impossible for people to stick to, allowing you to make those important changes more gradually when you are more likely to have them succeed.

So what am I asking you to do?

Start eating 6 times per day. Not just random meals however, these need to be at specific times of the day. This is called time prescriptive eating. You will want to start having something to eat every 2.5 hours if possible. Now of course, this window can vary by 20-30 minutes in either direction, but the key is to increase your meal frequency and do so at predictable intervals.

What this does is it starts to teach the people that do it, how to eat rather than just telling you what to eat. Anyone can make temporary changes to the foods that they eat in order to lose weight and experience fat loss, however when you learn how to eat you can make these changes more permanent.

The beauty of this approach to eating is it doesn’t require the initial overhaul to the foods that you are eating currently that some people attempt to do when they diet that only winds up failing in the long term (because it is too much of a departure from the foods they are eating right now). Instead, this allows you to even continue eating what you are right now as long as you agree to the one non-negotiable rule of making sure you eat something at each of the 6 timed meals throughout the day.

Let’s say you regularly do eat breakfast, and you like to eat big ones at that. If you happen to have troubles with portion control right now and your overall calorie consumption is excessive to the point where you are unable to create a deficit at the end of the day (kickstarted by this very large breakfast for example) then what you will find about the prescriptive eating recommendation is that when your mid morning eating time rolls around, you will still be full and unable to eat.

This is not allowed.

You need to eat something at each of the prescribed eating times (separated by roughly 2 and a half hours each time). What will need to happen is you will have to learn how to eat less at your original morning meal to make room for the eating window that is to follow just 2.5 hours later. This will not only help you to start making better decisions in terms of portion sizes at these meals but also making smarter food choices. Eating more proteins and fiber are going to help to create a feeling of fullness that doesn’t rely on inordinately high portion sizes. Not to mention, the foods will be less calorically dense which will help you get to the caloric deficit that is going to be needed to lose weight, while still leaving you satisfied and satiated at each meal.

Now, as portion sizes and food choices start to self regulate you will find that not only are you feeling satisfied at each of the meal times but you are developing an appetite at just around the time you are next scheduled to eat. This is not only a good sign that the approach is working for you and you are learning to control binge eating but also that your metabolism is adapting to the frequency and your body is becoming more efficient at using the available calories.

Given the prevalence of mindless eating and binge eating that makes it difficult to become hypocaloric and lose weight for many, this approach is often times incredibly successful because it puts a rule in place to control that. You are eating at specific times and learning how to eat which becomes empowering in the long run. Again, when you do this, you start to see quick results and losing 5 pounds is often times an easy accomplishment. This sparks a desire to continue to see results by making additional changes such as the introduction of an exercise program, more food swaps and even better meal prep decisions that keep you moving in the right direction.

If you want to get a complete meal plan that helps you to lose weight and body fat by eating more regularly, be sure to head to athleanx.com via the link below and check out the X Factor Meal Plan included with each of our workout programs.

For more videos on a diet to lose body fat and how to lose weight the right way, be sure to subscribe to our channel here on youtube via the link below. Remember to turn on your notifications so you never miss a new video when it’s published.

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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:

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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.)
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• 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

Watch my Creatine Science Explained video:

Watch my “Can You Build Muscle in a Deficit?” video:

Watch my latest full day of eating video:

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Check out what my amazing sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only /month (pre-paid yearly)

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▹ Body-Analyser Weight and Bodyfat % Scale
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Follow me on social media:

Instagram ‣ http://instagram.com/jeffnippard
Facebook ‣ http://facebook.com/jeffnippard
Twitter ‣ http://twitter.com/jeffnippard
Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher

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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

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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.

Info & all 5 days for the workout challenge @ http://bit.ly/XtRUDb
All info for today’s workout @ http://bit.ly/1rhFOtR
Our 8 Week Fat Loss Programs & Meal Plans: http://bit.ly/1cwmD5I
Search over 400 free full length workout videos by muscle group, calorie burn, training type, time, difficulty & more @ http://bit.ly/1gTYqrp
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Keep up with us on Facebook @ http://on.fb.me/zDxh3R // Google+ @ http://bit.ly/1Amsgy3 // Twitter @ http://bit.ly/1BnC8cm // Instagram @ #fitnessblender

Meet Kelli & Daniel @ https://www.youtube.com/watch?v=YGZY8O0xVMk

Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.
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