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How To Get Under 8% Bodyfat Naturally
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- čas přidán 15. 07. 2018
- 3 strategies to break through fat loss plateaus, including 2 methods I've never shared before!
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More info on the nutrition guide:
This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about:
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Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500
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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.
This video is not sponsored! I'm not accepting coaching clients.
Happy monday everyone! I know many of you like this casual, unscripted "walk-and-talk" style video, and honestly they're much easier for me to produce, so I figured I'd go with one of these talks this monday. Anyway, I've got a new Pull Day Science Applied video on the way Thursday and then a few vlogs in California after that. I hope you enjoy the video and I'll see you all soon!
Where is the black camo hat from?
Jeff Nippard this is just great content as always keep it up fam
Jeff Nippard which goodlife u go to man what to workout with u one day
Jeff do you follow Mike Ohearn?
Jeff Nippard What is your take on the ketogenic diet?
I’m 103% bodyfat I feel absolutely amazing
Highasakite 😂😂😂
XD Died
one life to live
Is it good to have low bf when starting to work out?
@@1swiftyy my guy it dont matter, lean or fat, you will put on muscle anyway
Some notes from the video:
1. Diet Break
2. Reduce calorie further
3. Try different ways
4. Praise Talos
Wilhelm H
Talos guide you
By the nine
Cliff wilson thing too
@Thor Odinson if you believe these guys haven't been using some gear at some point :) lol
For those who are curious about jeff bitting his headphone,, 8grams of headphone cable per day is the real secret for crazy gainzz my frnds...
Do beats or skullcandy headphones have better macros?
amithacker02 That’s not even funny
Today it’s headphones tomorrow it’s his shirt.. disgusting 😝
@@maniteebro7202 wym, it's genius especially during coronatime
Thanks for the tip bro, 'preciate it ✊
Jeff definitely is invested in his CZcams content. He edits with Final Cut Pro X, which costs $300. He also uses a more professional camera (which likely costs more than $1,000) and he even uses Lavaliers and lighting instruments in his Technique Tuesday studio. Not to mention he spends hours and hours on end working on editing these videos while having spent $1,000’s of dollars on his equipment, all while producing high quality, free content.
Thank You Jeff 🙇, I've learned pretty much all the science and knowledge about fitness that IK from you 😁
Yeah man Jeff is Professional
Yep best CZcamsr and pro builder
He has ads so he is making money. just be sure to not skip those ads
@@bigboyleroy747 oh I didn’t know they don’t make money if you skip the ads
least obvious advertisement
How to feel dead naturally* my prayers to all those reaching the realm of 8%
I felt dead at 10%, godspeed to these brahs
XiomarCruz ever try keto?
I'm at 6.4 percent . I feel great
Christopher Perez sorry but you’re delusional. Where ever you pulled that number from was a highly inaccurate test you’re likely around 12-15% and there is nothing wrong with that
See and I would agree with you, however, yesterday I got tested for it and that's what it came back as and they tested 7 skin folds
9:32 “different for women who fluctuate based on their monthly cycle..”
aha 🤔... I knew it!
I knew that women are not natty !
Lol
I did a 3 month cut down to 8-10% over the summer for college. Long story short, waking up feeling dead and having no drive is something you got to expect.
Bailey Crocker what was your starting percentage
If you're in proper ketosis you would feel fine. If you eat too many carbs you're basically starving yourself when you do a calorie deficit.
Fujibear i would say it depends on the person.
i think 10 percent is unhealthy, 12 percent is fine
@@FujibearGames research. site it
No one else is SHOCKED that Pat got there on 2500 cals?
Jeff, the type of guy who shoulder presses 85lb dumbells on his OFF DAY and calls it light shoulder work! lol💪.... Awesome info Jeff!
With horrible form too.
I thought you meant athlean x
He sucks, Kinobody can shoulder press 120's for reps.
@@ca8281
You serious? You're going to judge someone's seated dumbbell overhead press? Lol
His form is fine, he's focusing on time under tension which completely makes sense given he's working out for body building.
Go hate somewhere else.
@@dimitris1601 same lol
i'm amazed that there isn't background wind/noise being picked up. would love more of this sort of content in the future
One of the only two Jeff’s I trust on CZcams for fitness. Love your videos man! So informative and easy watching
Love this Stan Efferding’s 10 minute walk style video!!
Everything you need to know at 16:00
Never a disappointment with your content. So glad to have come across your channel and other social medial! Since starting my own transformation journey I took a very similarly approach with my body in treating it like a a science experiment. Had not heard anyone talk about he “ ugly truth” about the possibility of having to go down to a caloric deficit that’s below the generic 2,000 or popular 2,200-2500 range. Thanks for shedding light on the fact that some of us have to go a bit lower. My sweet spot happens to be in the 1,400-1,900. Watching my protein intake as well as a good balance of micro nutrients has been working wonders. Again, thanks for talking about this - looking forward to more content.
I’ve been watching your vids for 2 months now, and I learn a lot of helpful and relevant information. Thanks for all the work you do keep it up Jeff ! 💪🏾
I love the way you go into all of the sciences and data behind how lifting and fitness/ weight-loss works it helps me understand so much and gets rid of the “is this just another gimmick” side of things. i genuinely love the way that you format your videos and it makes me want to get back into lifting and cardio so badly.
What a great video Jeff! Loved having more of an insight into your strategies to push Pat to the next level of leanness! Wishing him the best of luck at his show, no doubt he’ll absolutely smash it out the park and bring home that W
You're face when talking about how your boy won his competition was priceless... love how stoked you are on your clients success!
Thank you for being so open and thorough in your videos. Especially this topic. Great stuff.
Damn, ya boi Pat is already insanely shredded. Both of you dudes are a huge inspiration. Thanks guys.
Apparently I'm 21 % body fat but thankfully I identify as at 8%... yes!
😂😂
It's 2019, you can be 8% helicopter if you'd like
I'm so proud of this community
shredded at every bodyfat%
Andy Valdez 🏆🏆🏆
Excellent video. I especially enjoyed the insights on real carb & fat intakes during a deeper cut. I am hovering around the 9-10% bodyfat mark at the moment and have been very hesitant to reduce my carbs below 200g as my weight dipped too quickly every time I did.
One of the only fitness youtubers who can make a 17min video that keeps me interested the whole time. Thanks for all the info, Jeff!
Can you do a tutorial on that pen spin?
"Rest day". Picks up the 85lbs DBs. Oof
straight to the point, thanks for pointing out so many high notes in one video. keep it up man bless you
Love your videos! Super amazing from a videography perspective having the clips from the workout over the talk - keeps the audience engaged. :-)
May I ask you a couple of questions?
In the rowing exercise you added a rubberband - obviously to increase resistance but why not just add a plate to the landmine?
And: I noticed in some of your videos you’re doing a “walk and talk”. Is that because you’re increasing your NEAT or are you actually going somewhere and just using the time? :-)
Again: Love your content! Never stop!
A video on trying to get under 8% bodyfat... and im here struggling to get under 17%.
CarlitosWayz12 do the OMAD diet
Keep it up. Cut the shit food out. Keep the cardio up. hit the weights hard. Sleep good. TIME TIME TIME.
It’s all Cal in vs cal out
You and me both, the struggle is real
On the plus side, it's easier to get from 17% to 13% than say 12% to 8%. Hang in there
Today's my birthday, Jeff, thanks for your content man. Looking forward to your Pull #2 on Thursday.
Happy very belated
Very informative, best video I have seen in months! Thank you, Jeff for your hard work!
Great content and it is so awesome that you also included info on what you used to make/edit the video. As well as who helped you with his YT channel. So cool!
Crazy good content man🙌✊🏼
Just use roids and claim natty
Curtis Button He does that already
Born2succeed Nah I think Jeff and the dude in this video are natty
someone looks big or lean, immediately on roids. Fucking pussy. no consideration for the years of training or their knowledge of nutrition, straight up accuse.
He is natty trust
Born2succeed I'm all for calling out fake natties but I'm pretty sure Patt is natural.
I really like this style of video. Keep it up bro! Appreciate all the content and information!
Jeff, big fan of you & how you’re content is primarily evidence & science based! A question I have for you is what is the best way to calculate your daily recommended calories? I feel like a lot of the online calculators may be a good estimate, but didn’t know if there was a more accurate way to determine them
The Real MVP is Jeffs Beats cable! That poor guy takes a real beating
Finally a science based peak week video! I can't wait!!!!
J
2 weeks out from finishing my cut, struggling to get below 78kg. Thanks again Jeff this video came just in time!!
This has easily become my favourite fitness channel. Thanks Jeff!
I can finally start my week
Very Great useful information! Thank you!
My very first show I gave the zero carb low fat approach in the last few weeks. Along with a cycle of high and medium carb days. I was conditioned enough on June 16th a few weeks ago. For this Saturday I’m taking it up again. High protein, no carbs, and letting my fats fall in through the lean meats and CLA and fish oil. I look forward to meeting you again at Mayhem! I hope I can hear a cheer from you! I’ll be open men’s physique! Keep up the good natty work, bud.
Lol, no comments about that Canadian "aboot" 2 seconds in? Hahaha love it. You're amazing Jeff, I love how you support every claim you make with real scientific evidence from academically published articles! This is my biggest problem with other trainers on the internet, making claims without supporting evidence, leaving me guessing "Is it real?? Does it work?? Which is better?" Keep it up, and thanks for all you're giving us!!!!
I like these non scripted videos!
Finally Jeff’s Monday upload!!! Now my Monday is complete !
jeff upload? nice
Awesome stuff bro. I love the break it really does work good!
Fascinating about the shift to more nutrient dense protein sources...such an instantaneous response from his body too. Very cool. Might experiment with that just for fun and see what happens....thanks for the content Jeff keep it up!
I’ve been an athlean x fiend, I’m so happy I found this page tho as you both are very informative
This Jeff is waaaaay better. Cavaliere tries too hard to be disruptive
Loving both Jeffs! Keep the info coming!
Great video as always Jeff! I lost some muscle while losing weight and just wanted to know if gaining the muscle back will be much faster due to muscle memory and if so, how much faster!? Thanks
Iyda Michael It’ll grow back fast. Don’t worry
According to the research all your muscle will be back within weeks of maintenance
ObeyJay13 thank you!
Zoran Allen I hope so! Thanks for your response 😁
AestheticNutrition&Fitness That’s awesome! Thank you 😀
WOW, thank you for that video.I learned a lot ! keep the good work man!!
Very helpful and good explanation. Concise and informational . I like it!
5:12 My man out here only eating 1,370 calories a day
You know you're doing something right when your ads had a six pack.. 8:00
I'm really excited to see your video on peak week as I'm preparing for my first comp and there really isn't much science that I've seen on it.
Thanks! Helping me learn and grow, one video at a time.
The reason your friend lost 4 pounds within a week is because when you reduced carbs to essentially 0, the body got rid of all glycogen reserves. There are about 500 grams stored in liver and each gram binds to 3 grams of water. So that is where your 4 lbs came from.. mostly water weight.
4 pounds of fat wouldn't make sense. 4 pounds is about 1,8 kg. 1g of fat equals 9 calories. That means he'd have to be 16.200 calories in deficit from those 2 days.
The fact that this guy actually thought his client lost four lbs of fat in two days really diminishes his credibility.
@@TheWolvmatt Everyone gets a couple things wrong, and this was in 2018; he usually lets experts do the talking in his newer videos.
Ahh damn this is going to be a good one. I can feel it 😝
Damn this is such a great video, so much good information in here. I really appreciate this
was about to question the justification for hip-thrust for stubborn fat in glutes. but then you stated your skepticism. lol. great vid as always. thanks
"...win and get first place..."
What are the odds of both those things happening 😂
Jeff... I would really love your take on actual real water fasting for extended periods of time (3-7 days). The research seems astounding, especially when it comes to losing fat, retaining muscle mass as well as keeping your metabolic rate the same. Apposed to caloric deficit sometimes breaking down muscle and lowering your metabolic rate. Love to hear from you!
Way to go you guys.. this is really awesome to see. Crazy to see Pat’s progress too!
Hi Jeff, loving the videos and the scientific approaches! I had a recent idea spinning in my head about people who do not ever seem to tweak their diet as they are losing weight (resting metabolic state and body composition expands towards accommodating more muscle, as fat is shreded), so I was wondering if you would be interested into making a video about whether or not it is wise to recalculate your stats as you shred 5 kg. or more of body fat and what the general consensus is to revamp your diet to force your body to acclimatize to more muscle. NB: I am rather talking about the resting metabolic expenditure than the active one, since I find, individuals rarely talk about this one in particular, and can its miscalculation lead to fat loss stalls during a diet?
Thanks again for the great content and keep them going!
They should make natural comps with leanness requirments only 10-12%,like the golden era,but with naturals. Something like Steve Reeves.
ChallengingGravity yeah those guys in the 70’s (I know reeves is 60’s) looked good and “soft” more like a jacked human than a shredded monster.
will kelly i feel that appeals more to the "art" nature of bodybuilding. Leave the freakshow for the enhanced guys. Natties should seek aesthetics.
agreed. body building needs to make a return to the overall build. not just who gets the most shredded.
Except steroids were already in he game when Steve Reeves emerged.
steeve reeves natural lmfao 😂😂😂😂
I have been close to 8%…but I made the mistake of trying to stay there too long (having a 8 pack abs is really addictive)…and yeah I confirm it was not healthy for me…I could easily have a new injury / join pain. It also shut down my sexual drive. Now I am back at 12% and I really feel better.
cedrix57 how’d you leave the 8% realm? Less cardio or upping your calories ?
will kelly it’s both
Upping my calories (including not being 100% strict anymore and eating not too healthy food occasionally).
About cardio, I used to burn calories with a cooling suit (I find it more efficient than cardio for me). But I also reduced that to only the days I accidentally eat too much and feel very heavy.
@cedrix57 did u have any issues with insomnia?
I did a bunch of special forces bullshit in the military and can confirm: 10-15% is where it's at.
Starving and being cold all the time was miserable, and the joints hated it. Sex drive increased when I'd come back in from deployment, but after having it I'd just want to go into a coma, and I'm pretty sure most of the increase came more from just not having any women within sight for months at a time.
The only real benefit was being able to get drunk off 2-3 beers and being able to finally see the last two muscles in the pack (I'm 6'6 252 so normally it takes forever).
Man do i love this channel so much.
I’m naturally around 9%, have been before i started lifting and I now am again after fluctuating to 12%, i’m perfectly happy and healthy
Pics or it didn't happen. I think im around 12 percent i uploaded on my channel if u wanna give ur opinion?
Weight: 162lbs
11% body fat
Protein - 190g
Fats - 50g
Carbs - 50g just from fruit/veg
3 weeks to go let’s get single digit 💪🏻
Im 130lbs 5ft11 and 16% but i look bone skinny but i have a 4 pack and obiqules, friends said i should lean bulk . Should i worry about body fat percentage
Grant Cameron Horrible diet. You need a caloric deficit to get shredded. Stop doing this bullsh*t like cutting carbs and fats. Horrible.
When i swam competitively i was at 7% bf with a pretty generous diet because it was like 27 hours a week of intense practice.
Love the bodybuilding focused videos!
Holy shit, a bodybuilding channel backed by thorough research. Subscribed
Jeff how do you calculate your body fat % ? i know there are many different methods, but what is your preferred?
My gym has electronic ones. I know it's not the most accurate, but it definitely beats the measuring tape way
Cutting the carbs + intermittent fasting made him lose those last pounds...
What that does is reduce insulin even more and increase glucagon. Longer periods in the day with low insulin and high glucagon.
This works at all fat percentages.
He also cut his calories to 1400 calories while weighing 170lbs.
Hormone manipulation through diet first and foremost. Nevertheless, even that, has a builtin limits and you will eventually come to a stall. Any reduction beyond that, and it has to be exogenous.
@@Mks25932 Although total caloric consumption is ultimately responsible for fat increases. Insulin is your body's fat storage hormone and carbs illicit the greatest insulin response. They are much more readily converted and stored as fat than are proteins or fats. The are also a lot more easily over-consumed since you can literally eat them continuously without ever feeling satiated.
@@Mks25932 And you know what, if I only allowed science to be my guide I would believe that too. But I've been down that road -- more than once -- and I'm living breathing proof that science (as much as we know) doesn't always tell the whole picture.
I've gained and lost fat (specifically belly fat) just by manipulating my carbs. Even if it makes no sense scientifically, I know those are the facts. Maybe it has to do with age, or genetics, or activity or timing, or some combination of all of these, but those are the facts that I cannot deny.
Absolutely, and its quite remarkable in the beginning. Nevertheless, every protocol still has some limitation. I've been using the above protocol for some time now and got down to 11% bf but that was my limit. At that point, I couldn't lose anymore bf without also sacrificing valuable muscle as well. Different people have different limits but everybody has one. Even if we stopped eating completely, we still wouldn't vanish into nothing.
I prefer to have some background music in these types of videos but that’s my opinion. However, great video!!
Ah man perfect timing, thank you for this. It was very informative.
What’s that bracelet he always wears? I’m tryna cop one.
Jeff, what about a refeed day? I haven't personally gotten down to under 10% but when I have a fat loss plateau, I do a refeed day and it works like a charm and I start to lose weight again. Leptin levels could be to blame in many cases
ahmad shaghasi doing the same when cutting
@Thomas Joynt how often?
Great video Jeff!
I would love to see a video about the peek-week.
Would you also do one about when our bodies burn more calories? Like in the winter or in the summer (heating or cooling) that would be awesome!
dude your vids are bloody amazing
Small World Cliff Wilson goes to my gym. I see him all the time. Haha
Just what I needed, cutting currently!! 😭
Araceli G Same. I'm on 1250 cals. You?
Jeff thank you! Just subscribed to your channel. Please keep up the informative videos! Love from BC!
Hey jeff, can you make a video about what is carbs and why we need them? Or what is fats and why we need them?
Love your vids man keep it up👍
Hey Jeff, love your content! Please do a science explained video on genomics and using DNA tests (e.g. DNAFit) and infomation from such tests to guide ones training, should we take the results for gospel and tailor our training and diet directly to our genetics or keep a varied aproach and still experiment? also how accurate are these tests in your opinion?
Thanks man, keep up the great work!
I like how the 3 types of lean went 1, 1, 3
Thanks, for the video Jeff. I never miss a single video of yours. Waiting for peak week video.
upped my calories to maintenance after plateau for a few weeks! and the weight has started coming off straight away again! Legend as always Jeff!!
Y u eating ur headphones Jeff? Silly goat bodybuilder 😊
Not silly at all, 8g/day of headphone cable is the secret to elite gainz my friend.
Glutes look terrifying super lean
@3 name changes allowed every 90 days. Fuck sake mate...
They look horrible being too lean 😂
3 name changes allowed every 90 days. Classy
K Bear You’re a girl.. why are you even watching these videos, go look some make up videos. This is not for you.
John Hibbert How much did she pay you to write this comment? 😂😂
Fantastically informative as always Jeff thank you 💪
Great content as always mamen. Keep up the hard work!
wow. 1400 calories? no thanks. ill stick to the beach lean
1370*
Nelith55 I just rounded
I know man :D
AND Cardio 6x week... F that.
5701V3N that’s essentially what I have to do to lose any weight and I weigh 147 at 5’8
you said he dropped his carbs to 0 to get shredded to pieces yet another video you say that youre not a proponent of low carb and keto doesnt work any better than other diets. Im a bit confused.
He looks great!! Nice video Jeff, going to come in handy for me in the coming weeks for my mens physique show
I like how upfront you are. Not saying what works for you as facts but just as an option to try. Thank you for your focus on the science of working out rather then you journey per se.
8:27 getting lean requires chewing on headphones instead of eating
wow he looks good!
TiffanyAlesha - Beauty, Fashion, Fitness I wonder what will your boyfriend say if he sees this comment 🙂
Hey Jeff great video as always keep up the good work! I was wondering if you have a video about the science of explosion and athleticism?
Great content! Love watching you & Stephanie!!! You gotta come to FL can’t take her to Canada 🇨🇦 😂