Gravity Fitness Transformation

If you're wondering if you should take creatine or which form of creatine is best then check out this video. You'll learn what creatine is good for you and which is bad.

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Today I'm going to go over if you should be taking creatine and which creatine is best for your particular goals. First let's start by acknowledging the fact that you do not NEED creatine. You don't really need any kind of supplements to get results but creatine is one of the few supplements that can actually help. It is also one of the most widely researched supplements available on the market with one of the highest proven success rates. So what are some reasons for you to take creatine? If you're trying to bulk up your muscles and you want to help your muscles grow faster then that's a good time to take creatine. If you're trying to increase your strength and set some new PRS then that's a good time to take creatine as well. If you want to increase your energy to perform higher intensity workouts, again that's a good time to take creatine. There is also even some evidence that creatine can help reduce inflammation after a workout which can help speed up your recovery. Some studies also report that creatine has neuroprotective functions, and it can Enhance bone regeneration... so if you break any bones you know what supplement to turn to. Now if you're cutting or trying to look like you have really defined muscles then you may want to be careful with what creatine you take because certain types of creatine can increase your water weight and make you look bloated, which will take away a lot of that definition that your striving for. Creatine monohydrate is a type of creatine that actually is known to have that bloating effect. Even though it does have this side effect, I usually recommend creatine monohydrate because it is the type of creatine used in the majority of the creatine research and studies. Also even though there are many new types of creatine.. monohydrate is still the most widely used. Regardless it is still worth it to take a look at the other types available on the market. Micronized creatine is probably the second most popular form. The only difference is that the creatine molecules have been cut up or divided. This makes it easier and faster for your body to absorb and also reduces any kind of stomach discomfort. Next we got creatine phosphate which is supposed to give you more energy than regular monohydrate. The reality is that creatine phosphate has never been shown in studies to be more effective than monohydrate and it's much more expensive. Another form of creatine is creatine citrate and this is supposed to be one of the more absorbable forms of creatine. If you have a lot of stomach discomfort when taking creatine give this one a shot. As you can see there's a whole bunch of different types of creatine and we're not even close to done yet. Creatine ethyl Ester is a form of creatine that is supposed to be ten times as absorbable as monohydrate. Unfortunately there are no studies to back this claim up. However many do claim that you don't need as much of a dose, it's easier to absorb, and you don't get that bloated look when taking it. Next is kre alkalyn which is supposed to be the most absorbable form of creatine. Reported benefits include a faster absorption rate, no loading phase, no creatine bloat, and immediate results. Another form of creatine is creatine serum which is reported to have mixed results. Some people say it works and some people say it doesn't work at all. This creatine has been dissolved in water and usually has added vitamins and amino acids. Then we got Creatine hydrochloride which is creatine bound with hydrochloric acid. It's turned into a basic creatine molecule in your stomach and while it may be more water soluble than creatine monohydrate, no research has yet proven it to be any more effective. Creatine nitrate is similar except its bound to a nitrate group making it supposedly again more absorbable. And Once again theres no research to back this up. The last form of creatine that I'm going to talk about today is creatine effervescent which is basically creatine combined with sugar salt and a chemical that makes it bubble which supposedly helps with its absorption. Again not proven and It's also extremely expensive.

Okay so now that I've laid out all the different types of creatine I know that you're probably more confused then before you started watching this video. And that's understandable but basically all these different forms of creatine are the same except some claim to be more absorbable.

Ever wonder how many sets and reps you should do per muscle group, per workout, and per week to build muscle? Learn how you can have muscle mass & strength growth through periodization.

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A very common question that many people have is how many sets and reps are you supposed to do for each muscle group to build the maximum amount muscle? In today's video I'm going to dive deep into answering this question and really the fact is that, there is no one-size-fits-all when it comes to sets and Reps. In case you're an absolute beginner let me start by clarifying what a set is. A set is a group of consecutive repetitions. So what that means is that if you do 10 reps of let's say a shoulder press and then you put the weight down that's considered a set. Now the reason why I can't just be like just do 6 sets or 9 sets or 20 sets is because building muscle is not simply dependent on the number of sets. Building muscle is a function of total training volume. And volume is your sets times your reps times intensity. At this point you already know what sets and Reps are. Intensity in regard to building muscle is usually defined by how much weight you're using during that set. So you could generally view volume as sets X reps X your weight load. For the most part the more volume you do the more your muscles will grow. So your goal has to be to increase your volume overtime if you want to gain some muscle mass. Something else that you should know is that different people have different ratios of muscle fiber types in their body. We have slow twitch muscle fibers which are mostly used for longer duration activities such as running at a steady pace and performing exercises at higher rep ranges. And we also have fast twitch muscle fibers which you would use when you're going really heavy with lower reps and when you're doing something explosive such as sprinting. The percentages of slow and fast-twitch muscle fibers is highly dependent on your genetics. One isn't necessarily better than the other however each requires a different approach to stimulate growth. Fast twitch require less sets less reps and heavier weight, while slow-twitch will require the opposite, more sets more reps and lighter weight. When I say lighter weight I still mean you should go heavy. You should be going heavy enough to where you're still failing at the end of your set. All I mean by lighter weight is that you're obviously not going to be able to lift the same weight for 15 reps that you could lift for 6 reps. But again if you have mostly slow twitch muscle fibers that doesn't mean that you pick a weight that you could easily do for those 15 reps it should still be heavy and you should be failing by the 14th or 15th rep for sure. You may be wondering what type of muscle fibers you have. And really it's not that important what type you have. THE REASON FOR THat is because you have both, so the important thing is to understand that you have two different types and you should train both types of muscle fibers. You can do this by doing periodization. A simple way to define periodization would be to mix up your rep ranges. So for 3 weeks you would do three reps then for 3 weeks you would do 6 to 8 reps and then for 3 weeks you would do 10-15 reps. This will guarantee that you stimulate both of your muscle fiber types. when choosing how many sets to do, generally the heavier the weight that you lift and the less reps... believe it or not you'll usually have to do less sets because you're getting a lot more volume from the higher intensity. And the opposite is true for when you go for the higher rep ranges and the lower intensities... you're going to have to do more sets. With periodization the reps, sets, and the length of time for which you do it for is not set in stone. For example a different popular approach is to do 2 days of higher reps and sets like 8 to 12 reps for 6 sets and then one day of heavier weight for less reps and sets like three to six reps for only three sets. Periodization is just another way of saying mix it up. You could do smaller cycles of mixing it up like the two lighter days and one heavy day that I just mentioned, or you could do larger Cycles like the 3 week cycles that I was talking about earlier. Both approaches work and you should try both.

So I still haven't given you guys a solid amount of sets that you should be doing to grow your muscles. Like I said it's not a very straightforward question. But what I could do is give you guys an answer based on my experience. I explain in the video.

How much weight can you lose in a month? How about a week? Or a Day? How fast can you burn the belly fat? Find out in this video!

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How much weight can you lose in a month? How about a week? What about a day? These are all questions and I'm going to answer in today's video and believe it or not these questions aren't as straightforward as they seem. For example you could lose a ton of weight in a month but are you going to be able to keep that large amount of weight that you lost off? After all what's the use of losing weight if we gain it all back again? Generally speaking its believed that the more weight you lose in a shorter period of time the more likely you'll gain that weight back. So many trainers and fitness professionals recommend that you take a slower approach to fat loss. The accepted Norm for healthy sustainable fat loss is 1-2 pounds a week. For those of you looking to drop 30 pounds in a month I'm sure this isn't great news. But if you are looking to lose more weight than that, I wouldn't exit out of this video just yet because I have a lot more information for you. At 1 to 2 pounds a week this means that since we have a little over 4 weeks every month, on average we'll be able to lose 5 to 10 pounds a month and keep it off. After working as a trainer for a long time when I hear numbers like this I get pretty excited. A 5 - 10 pound weight loss in a month is considered an excellent result in my book. However some of you may still want to lose weight faster. And you might have clicked on this video to find out what's actually possible beyond the 1-2 pounds a week. Well luckily we have crazy TV shows like The Biggest Loser to show us what's truly possible when we kick Health to the curb. On this reality TV show one contestant lost 100 pounds in 7 weeks. That's a ridiculous amount of weight to lose in such a short time frame. Another contestant lost 34 pounds in a week. Again absolutely absurd. But there you have it faster weight loss is technically possible. The reason why I say technically and the reason why I call this absurd is because losing so much weight so fast is not only dangerous but chances of weight regain are huge. And if you don't believe me just take a look at the percentage of people that regain their weight after the Biggest Loser is over. On top of that for the premiere of season 8 two patients were hospitalized after collapsing during a 1-mile run.

So even though it is possible to lose a hundred pounds in 7 weeks and it is possible to lose over 30 pounds in one week it usually isn't applicable to regular people in the real world. And allow me to explain why. First of all most of the contestants on the Show start off extremely heavy. one contestant was even 526 pounds. Most of you are not starting off at such a high weight. Without getting too in-depth into the reasons why, all you gotta know is that the higher your starting weight the faster you'll be able to lose a larger amount of weight. But even with the higher starting weight aside, these contestants are forced to work out 5 to 6 hours a day while eating strictly supervised diets. That's what gets them losing double-digits every week. I've been training for a long time and sometimes I would do double sessions in one day. Which would mean I would do a workout and then come back later to work out again. Maybe at the most I worked out three and a half or four hours in 1 day. And I would never do that back to back for consecutive days. Also my body was already in great shape to handle that kind of stress. But working out that much would still absolutely kill me. How in the world these people on this show are able to work out that much without straight up dying is beyond me. But something that you can be sure of is that the average person is not going to be able to maintain that kind of pace. Even the advance person will not be able to maintain that kind of pace especially because as you become more fit it's harder to lose more and more weight. The risks of losing weight that fast easily outweigh the benefits. You run the risk of developing gallstones, mineral deficiencies, and you can end up in the hospital like many biggest loser contestants from exhaustion. On top of that even if you don't care about your health and you only care about your looks, well losing weigh that fast, your looks will suffer too. You're definitely going to lose muscle mass and there's a much larger chance of having excess skin and stretch marks when your done.

Don't forget weight and body fat are not the same thing.

How much muscle can you build naturally? Who's on steroids and who is natural? Kinobody? Athleanx? Simeon Panda? Kali Muscle? Kai Greene? Ulisses Jr? Which of these bodybuilders are natural?

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Even after lifting weights for a while and already laying down a solid foundation of muscle it can still be pretty challenging to get an accurate idea of what to expect as a natural. What's actually possible? For beginners forget about it you're navigating through a sea of infinite bullshit that makes it almost impossible to be able to tell how much muscle you can build as a natural lifter. In the public View when a bodybuilder or someone that's trying to build muscle takes steroids they lose points for effort. Even though any unnatural bodybuilder might have worked very hard to get to where they're at, steroids are still looked at as cheating by the general public. For that reason in an effort to look more credible to the public you have a bunch of bodybuilders that are on steroids that swear that they are steroid free and achieved their physique naturally.

Unfortunately there's no 100% accurate way to be able to determine who achieved their physique naturally and who achieve their physique with steroids. Or is there? I mean with some bodybuilders it's clearly obvious no matter how much they claim that they never took steroids you could tell these people were on steroids at least at some point. But with many people you just can't tell and I think that this is a very important thing for you to determine cause it's the only way that you're going to be able to set realistic goals and expectations in regard to building muscle mass. If we're setting goals and expectations that can only be achieved with drugs and we're not taking those drugs then we're going to end up being disappointed because our measurement of success is flawed. Well luckily there is a way that we can figure out what's possible while being a hundred percent natural and the only real way to do that is by going back in the past. To be sure that we're looking at a physique that was built naturally we have to look back to a point in time in which steroids weren't even around. Steroids weren't developed until a little under a hundred years ago. It wasn't until the late nineteen-thirties that steroids were developed, so we have to assume that any bodybuilder that we have records of before the 1930s had a natural physique. Eugene Sandow was one of these bodybuilders. He was born in 1867 and became known as the first natural bodybuilder and is now known as the father of modern bodybuilding. At only 5 feet and 9 inches tall Sandow weighed over 200lbs, had a 48" chest only a 30" waist and had 18 1/2" biceps. That's impressive for someone that you know had no possible access to steroids. Edward aston was another strongman of the 1920's and he had a one arm clean and press of 243lbs and had an excellent physique with clear visible blocky abs. Another strongman and boxer of the time was Charles Atlas. He was 5'10" weighed 180 pounds and had 17 inch biceps. And the last Iron man of this age that I'm going to mention today is George Hackenschmidt. This guy looked a lot like modern day bodybuilders and he did it all naturally. Measurements of his upper arm where estimated to be anywhere between 18 to 19 and a half inches. Those are some big arms for a natural bodybuilder.

So all these guys achieved some pretty amazing results for being completely natural. This was also during a Time in which not much was known about bodybuilding. These people didn't know how to set up a bulking program they didn't know how to set up their Macros, they probably didn't even know about macros. They didn't have access to the abundance and variety of food that we have access to today. They grew up in a time where very little was known about nutrition and fat was demonized and believed to be the cause of weight gain. They didn't have a local GNC or Vitamin Shoppe, yet they all got outstanding results in a time that we know steroids weren't around. So based on this it's pretty obvious that today with all the abundance of information available on bodybuilding and the availability of over the counter creatine, protein powders, and access to supermarkets stocked with all the food you'll need... it's pretty obvious that you can get really far as a natural lifter. The strongmen that i used in the examples today were just a few of the many successful natural bodybuilders in an era before steroids. I see a lot of idiots making steroid accusations at people just because they have a great physique.

Learn how to do cardio for fat loss. In today's video I talk about if there really is a best cardio workout to burn belly fat and for weight loss.

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When most people think of burning fat through exercise the first form of exercise that always comes to mind is cardio. It's almost naturally assumed that a cardio workout will be the most efficient way to burn more fat. So is cardio really the best form of exercise for fat loss? What is the best form of cardio for fat loss? And how often should we be doing those cardio exercises for the most amount of fat loss? I'm going to answer all these questions in today's video and I think you're going to be really surprised with some of these answers. Let's start first with if cardio is the most effective way to burn fat. Cardio believe it or not is not in any way shape or form directly linked to burning fat. What I mean by this is that when you hop on the treadmill and do half an hour 45 minutes an hour or even an hour and a half of cardio it doesn't at all guarantee that you're going to burn any fat. In reality cardio is linked to burning extra calories. Just because you're burning calories doesn't mean that you're burning fat. As I always say we need to create a calorie deficit to burn fat. Even after burning 500 600 or even lets say a thousand calories during a cardio session we can easily eat way more calories later in the day and completely negate the effect of cardio. So to answer the question about whether cardio is the best form of exercise for fat loss the answer is it depends. If you add cardio to your workout and you continue keeping your diet clean and low in calories then doing that cardio could definitely speed up your fat loss results. On the other hand if you run for half an hour burn 400 calories and then get really hungry after and eat like a ravenous animal you'll probably end up taking those 400 calories right back in if not more. In this situation it would probably be better for you to just not do cardio and to skip out on all those extra calories. Another example is if you do 30 minutes of running and you compare it to 30 minute weight training circuits. The 30 minutes of running might even burn more calories then a slow-paced weight training circuit however lifting weights has shown to continue burning calories long after you're done. As you can see when comparing these two once again it depends which one will burn more overall calories. Realistically it doesn't matter at all which one burns the most calories during the workout.

What really matters and determines if you burn fat is if your able to create an overall calorie deficit or not. Cardio can be a tool to help create a larger calorie deficit however cardio workout itself will never directly burn fat without that deficit. It's all about our total daily energy expenditure versus our total daily caloric intake. To decide which form of cardio is best 4 our fat loss there are a lot of things to consider. For example does the cardio just burn calories during the workout or does it continue burning calories afterwards. Does that form of cardio stimulate your hunger response and make you eat like crazy afterwards or does it give you a chance to burn some extra calories without taking them right back in. How long are you able to do that specific cardio exercise before throwing in the towel and going home? How long do you want to be doing cardio for? Short sessions? Long sessions? How intense of a cardio workout can you handle. Let me give you some examples to help drive home my point. Running will burn roughly 300 calories per half-hour while walking will burn 300 to 400 calories an hour. If you hate running to the point where you can't stand doing it for longer than half an hour you might be better off just going out for an hour long walk especially if you enjoy it. Take your dog for a brisk walk it counts as cardio. Then there's also cardio workouts that burn a lot more calories like jumping rope which can burn up to a thousand calories an hour. Meaning if you do this for 15-20 minutes you'll be able to burn roughly the same amount of calories that you burn in 30 minutes of running. And there are individual benefits to each form of cardio. Almost All forms of cardio will make you breathe heavier helping you detoxify through your lungs and will make you sweat. again this is another form of naturally detoxifying your body. But then running for example will increase the endurance in your legs. Where as rowing and swimming will help increase endurance in your upper body a lot more.

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Learn what the worst workout and nutrition mistakes people especially beginners are making at the gym. Don't make these yourself. Avoid these gym exercise and workout myths.

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Timestamps:

High Reps 0:31

Foregoing results for comfort 1:30

Not hitting failure 3:32

Anabolic window 5:15

Not using cheat reps 6:22

We all know that everybody makes mistakes and mistakes happen in the gym just as often as anywhere else. I've made many of these mistakes before myself. Most of these mistakes come from believing in exercise myths that are completely untrue. what's really great is that today you can learn from someone elses mistakes to make sure you're not making the same mistakes in your workouts.

The first mistake is using High Reps to build toned and defined muscles. Many people especially women are afraid of going heavy because they think that going heavier will build bulkier muscles. This is definitely far from the truth going heavy will not build bulkier muscles especially for women because your testosterone levels are much lower then for men. Bulking up is influenced a lot more by how you eat and your hormones then by your rep range. Saying that High Reps can do a better job at building Defined muscles is completely false and isn't backed by any kind of scientific or logical evidence. To get more defined muscles we simply have to lose body fat. And going for High Reps with lighter weight will not help us burn any more fat then going with lower reps with heavier weight. The way that you get defined muscles is by focusing on your nutrition not your rep range.

The second mistake is one in which we forgo results for comfort. You see the truth is that there are only a handful of exercises that truly determine if you'll see results from your workout program. Whether your goals are to build big massive muscles or to burn more body fat the exercises that are most effective are oftentimes the hardest to do. These exercises put the biggest strain on our muscles, our nervous system, and our will, which leads us straight to making mistake number two and that is substituting these proven effective challenging exercises with ineffective useless exercises. The handful of exercises that will truly make a difference are exercises like pull ups barbell squats, bent-over rows, deadlifts, bench presses, overhead military presses, lat pull-downs, clean and presses, snatches, and lunges. There are a bunch of other great free motion free weight exercises that I didn't mention Like barbell curls and Skull Crushers that can really help get you the results you're looking for out of your workouts. The key is to stick to barbells dumbbells and cables with a free range of motion and to stick 2 proven old school basic lifts. The exercises that we want to avoid and maybe only supplement a workout program with are all of those selectorizer machines and Hammer Strength machines that are locked into a range of motion at the gym. You see people that want to get in and get out of the gym sit on one machine then move to the next then the next then the next and then come back the next week and do the same thing again and again and they never get any visible results. Point is stop choosing the easy exercises over the ones that count. Stop doing squats on a Smith machine or leg presses and get under a barbell and do some real squats. It might hurt more but it will yield way more as well.

The third and probably one of the biggest mistakes that I see people making in their workouts is not hitting failure.

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Learn how to burn fat faster and the most aggressive fat loss strategy to lose 10 pounds in 2 weeks!

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So you want to burn fat but you don't have a lot of time to do it and the problem that you're running into is a lot of the fat burning strategies out there are designed to have you lose fat slowly overtime. Burning fat slowly over time is by no means a bad strategy in fact for long term sustainable fat loss going slower is probably the best strategy out there. However there are certain situations that justify a faster approach to fat loss. First it's very important to realize that more of an aggressive fat loss strategy is not appropriate in all situations. For example if you're a hundred twenty pounds and you want to lose 10 pounds in the next week by dieting and then keep it off forever even after going off the diet... that is probably not realistic and it's not an appropriate circumstance 4 faster weight loss. So what exactly would be an appropriate situation? One example would be if you have some kind of an event that you have to look lean for and it's coming up very soon like in 2 weeks. And you're kind of caught off guard by this. In this example it's important to recognize that if you diet perfectly and get into great shape for this event you won't be able to maintain that shape by going back to eating however you want after the event. You won't need to restrict calories as intensely as you would to lose the weight fast but some form of calorie restriction would have to be in place to maintain your new weight. Another example would be if you are very heavy and you have a lot of body fat to lose. Here you probably have plenty of stored body fat and you have enough room to kick start your fat loss at a faster rate. Doing this can help you experience a lot of success in the beginning which can help really motivate you to follow through and achieve your longer-term fat loss goals. Whether you have a lot of fat to lose or not as much fat to lose, burning fat at a faster rate is generally a shorter-term fat loss strategy. This means that you're not going to be doing this forever. Sure everyone would like to burn fat at a super fast pace all the time, but due to what's required for faster fat loss it makes it unsustainable in the long run. Just to clarify I'm not saying that you can't keep the results you get from burning fat fast I'm saying that you can't continue burning more & more fat at a fast pace forever.

Your body prefers to get its energy from the food that you consume. And the only time that it'll really pull from fat stores is when it absolutely has to. this means that the only time that you're going to be burning a substantial amount of body fat is when you're not getting enough energy from the food that you eat. Normally to burn fat at a relatively quick pace you would reduce your calories by 25% from maintenance. However if you have to lose a bunch of fat in a short amount of time then a 25% reduction may not do the trick. In this situation we would want to aim for a 40 to 45% reduction in calories. Now this is quite a large reduction which is why it is not a sustainable long-term strategy. Again this is for the short-term, very few people will be able to keep their calories that low for extended periods of time and it definitely wouldn't be best for you to keep your calories that low for extended periods of time. By reducing your caloric intake by 40 to 45% from maintenance your body will now have to find those calories somewhere else AKA your fat stores. And this is the exact process that leads to faster fat loss.

Now we don't want to just be concerned about calories because certain calories will help our body composition more than others. For example due to the thermogenic effect of foods roughly 30% of the calories you get from protein will be used just to digest that protein source. Also protein and the amino acids that make up protein are responsible 4 repairing and building muscle. By having more muscle on your body your metabolism increases which could help you create a larger deficit. Protein is also very filling which could help curb your food cravings while maintaining a large calorie deficit. For these reasons and many more we want to keep protein consumption somewhere between 30 to 40% of our total daily caloric intake. Then the other 60 to 70% of your calories will come from fats and carbs. 20 to 30% of your calories coming from fat is a good place to start.

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This video explains how to do intermittent fasting for fat loss. If you're looking for an intermittent fasting diet for fast weight loss you got to check this video out. Everything you need to start an intermittent fast is explained and benefits are included.

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Intermittent fasting is becoming more more popular and there is a lot of information out there on the topic but what I intend to do today is really simplify all of this information for you into one easy-to-follow guide. And what I would really like for you to get out of this video would be the principles behind why intermittent fasting works so you can apply it to your diet in a flexible way. So what is intermittent fasting? It's a way of structuring your eating plan in which you spend a portion of time not eating anything at all and then that's followed by a portion of time in which you can eat quite a bit more then usual. There are a bunch of popular ways to setup your feeding and fasting Windows. For example the lean gains otherwise known as the 16/8 method is one of the most popular approaches. Here you would spend 16 hours of the day fasting and then you would use the other eight hours of the day as you're feeding window. In this method it's usually popular to just skip breakfast and curb your appetite with some coffee and sparkling water. Then there's another one called The Warrior Diet. Here it's recommended to have an 18 to 20 hour fast and then a four to six hour feeding period. Another method is the alternate day fast. Here you would fast for one day and then eat more of what you wanted the next day. And the last one that I want to mention in this video is the 5-2 diet which is a form of intermittent fasting in which you spend two days at a very low deficit like under 25% of maintenance and then 5 days of eating normally.

Now the crazy thing is, that even though these methods are pretty different from each other they can all work. So what does this tell us about intermittent fasting? Does this tell us that we can eat whatever we want during our feeding windows and still burn fat just because we fasted. Not exactly. The reason why all of these different intermittent fasting plans work is because by having a period of time in which you don't allow yourself to eat very many calories you are likely creating a calorie deficit. In case you don't know what that means a calorie deficit is when you take in less calories then your body needs to maintain its daily functions. This lack of energy causes your body to pull energy from your fat stores to make up for what it's not getting from your diet. It's literally that simple. Combine this with the fact that when you eat all your food in one to two meals you can only eat so much before you start to feel full and that will create even better conditions for an overall caloric deficit. Now the reason why this doesn't mean that you could eat whatever you want to whatever excess you want is because if you eat so much that you take away that caloric deficit then you won't lose weight. In fact if during your feeding period you eat so much that you put yourself into a state of a caloric Surplus then you may even put on fat on an intermittent fasting plan. This is the thing that is often times misunderstood and neglected by many people that start an intermittent fasting protocol. What intermittent fasting does do for you is by limiting your eating only to a smaller period of the day you save calories and have more room 4 more of those calories to be consumed at once. If for example you're only eating two meals in the day you're going to be able to eat a lot more calories during those two meals. Which gives you more room to eat higher calorie foods like junk food for example. Pretty much a good way to sum up most intermittent fasting protocols is to eat larger meals less frequently. Now that's not taking anything away from the effectiveness of these plans. I just want you guys to understand the bottom line behind why they work. Because if you can understand that then you don't need to be bound to any kind of one diet not even intermittent fasting. Your diet can be more adaptive based on your life and it could work for you rather than something that you have to obsess over. The whole point of intermittent fasting is for us to see that obsessing over meal frequency and losing muscle mass and about our diet in general is unnecessary to have success. However you see a lot of people doing intermittent fasting obsessing

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In this video I talk about why and how to diet to get to 6% 7% or 8% Body Fat and I compare Kinobody Macgregor Aldertons Dexa scan.

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So you're trying to get down to 6 to 8 percent body fat. And in today's video I want to focus on exactly how you should eat to hit the lowest body fat percentage possible. Throughout the last 10 years my body fat percentage has consistently remained low, and at certain points really low through the methods I'm about to share with you today. First I want to solidify in your head that when we're aiming to reduce body fat, the main way to do it is through diet. Weight training is still very important throughout a cut for you to maintain muscle mass and keep your metabolism elevated while burning fat. However for your body to actually use stored body fat working out takes a backseat to diet. Now before I give you the exact way that you should be eating let's first quickly talk about what 6 to 8% body fat looks like and what it actually means. There are a bunch of different ways to test out your body fat percentage but one of the most recognized and most accurate ways is through a dexa scan. There are a bunch of people that have already posted YouTube videos in which they get their dexa scan results and i want to provide a side-by-side comparison so you can see how body fat percentages are one inaccurate even on a dexa scan and 2 they're kind of irrelevant. You'll see what I mean in this comparison. Im going to compare Conor McGregor a ufc fighter to Greg Gallagher a popular intermittent fasting advocate to Jamie alderton whos a natural bodybuilder. All these guys got their dexa scan results and McGregor came up at 7 %. Gallagher came up at 8.1% and Jamie Alderton came up at 10.8%. If I were to line up these guys pictures I would assume that a competitive bodybuilder like Jamie alderton would have the lowest body fat percentage. And I would also assume that Conor McGregor would have the highest body fat percentage. These are just three examples but there are tons of these examples in which even the more accurate dexa scan doesn't seem very accurate at all. On top of that many people are under the impression that the lower the body fat percentage the more ripped and jacked you look. However part of looking "shredded" is about how much muscle mass you have on your body and how you hold your overall body fat. There are people that truly are 7% yet they look worse than someone that's 12% just because of the way that the fat is distributed across their body and how their muscles look. With all that said I'm imagining that you're probably not going to get a dexa scan. To track your body fat percentage you're probably going to be using either calipers or a bioelectrical impedance analysis both of which are considered far less accurate then a dexa scan. Even though any one of these tests can be used and progress can be measured as long as you stick to the same testing method they are inaccurate. One thing you don't want to do is you dont want to track via bioelectrical impedance and then a month later use the calipers. You gotta stick to one test. But even though they can be used as a comparison to measure progress the actual number that you get as your result doesn't really mean all that much in relation to Aesthetics.

There are so many marketing campaigns aimed at convincing guys that unless their body fat percentage is in the low single-digits they have to buy a certain product to get there. However something that you should know is that being at a low body fat percentage 4 a competition and maintaining it on a daily basis are two completely different things. Our bodies need a certain percentage of fat in order to be able to function: Women need about 13 percent body fat and men about 3 percent. This is considered your essential body fat that you need to survive. In addition to essential body fat, a body also needs stored fat. With stored fat taken into account, when overall body fat levels drops lower than 14 percent for women and 8 percent for men, health risks increase, including everything from reproductive dysfunction to dehydration, starvation, loss of muscle tissue, premature osteoporosis, and organ and nerve damage. So first of all you should ask yourself why you want to be at such a low body fat percentage to begin with? And the second thing you should do is recognize that maintaining such a low body fat percentage on a day-to-day basis is unrealistic overrated unhealthy and completely unnecessary.

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Would you like to learn How to Eat HEALTHY on a BUDGET & Lose Weight and Gain Muscle while in College or High School. Are you unemployed or maybe you're a teenagers that needs to save money.

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Timestamps:

Plan Out Your Meals: 0:51

Cook Meals At Home: 1:06

Buy Generic Brands: 1:34

Meat: 2:01

Less Processed Foods: 2:30

Avoid Junk Food: 2:54

Buy in Bulk/Use Coupons: 3:01

Frozen Fruits & Veggies: 3:21

Stick To Outside Aisles/Grocery List: 3:33

Protein: 4:00

Carbs: 5:34

Fats 6:00

Fruits: 6:30

Vegetables: 6:40

Today I'd like to give you some ideas of what food you can eat to burn fat and build muscle on a budget. So whether you're unemployed, a college student, or maybe even still in high-school, and money is a little tight, this video will serve as the ultimate guide for you to get the healthy body you want without breaking the bank. The way that I want to do this is by first giving you some general guidelines on what you can do to save money while still eating a healthy diet that helps you look the way you want to look. And Also I will be listing the most affordable food you can eat to get every macro and micronutrient you need into your budget-friendly plan. So lets jump right in with the first tip which is to plan all of your meals ahead of time and only buy what you know you're going to use. By planning ahead of time you avoid buying a bunch of food that never gets eaten. The second tip is to cook all of your food at home. It is way more expensive to eat out at a restaurant then it is to cook the meals yourself. Also you have no idea how much extra oil and other ingredients the chef is adding in the kitchen so that makes it pretty hard 2 track your calories correctly. Another benefit of cooking the food yourself is that you'll end up with plenty of leftovers saving you more money. The next tip that can save you a ton of money at the grocery store is to buy generic brands. Usually generic brands are available for almost any product and the majority of them will include the same exact ingredients as the more expensive brand name counterpart. Make sure you compare the ingredient lists and as long as they look close enough you should be fine going with the cheaper brand.

An area that you could save a lot of money in is meat. Certain meat and certain cuts are way less expensive than others. When trying to save money you want to go for the cheaper cuts. You can also replace fresh cut meat with other cheaper sources of protein. I'll be going over the specific examples of what exact foods you want to get at your grocery store but first I want to give you a few more General tips. The next tip is to buy Foods that are the least processed and do the work yourself. For example instant rice is more expensive then regular unprocessed rice in a bag. It may take longer to cook but it will save you more money. Another example is lets say you need shredded cheese. You can buy the block of cheese and shred it yourself. Also a great tip is to avoid junk food. Junk food is expensive and it contains very little nutritional value. You can also buy in bulk to save big big bucks. Whether it's buying your water, your grains, or even your meat and then freezing it, buying in bulk will save you a lot of money. Couponing can also save you a good amount of money at the store, it just requires you to take the time to go through and find the coupons you need. Also another tip even though I don't usually recommend this you can buy Frozen fruits and vegetables for really cheap and you'll still get pretty much the same nutrition out of them. However If you know you're going to use them, keep in mind that fresh fruits and vegetables that aren't organic are still pretty cheap. The last General tip that I want to give you is to stick to the outside aisles of the grocery store and stick to your grocery list. The worst thing you could do is go shopping while you're hungry and start an Expedition through all the inner Isles. Most of the food there is processed, unhealthy and expensive.

Okay so now i want to give you specific Foods you can get for each macronutrient. Let's first start with protein. Protein is very important to repair your muscles and help you recover for your next workout. Most healthy meal plans oriented towards helping you burn fat and build muscle will include a good amount of protein. Many people think vegetables are expensive but the truth is that protein can be one of the most expensive things on our grocery lists. The good news is that there are a couple budget-friendly alternatives. Beans are one of the cheapest sources of protein especially if you make your own and don't buy it in a can. But..

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