How To Increase Your Metabolism (Eat More, Lose More)
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- čas přidán 19. 05. 2024
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In this video I'm breaking down several potential strategies for "boosting metabolism". We'll discuss drinking more water, green tea, spicy foods, sauna, ice baths, reverse dieting, meal frequency, weighted vests, gaining muscle mass, and cardio. Along the way, we will categorize these based on if they “work”, “might work”, or “probably don't work”.
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Categories:
0:00 - Intro
0:42 - What is metabolism?
2:47 - Drinking more water
3:58 - Green tea
4:39 - Spicy food (capsaicin)
5:47 - Sauna
6:18 - Ice baths
6:50 - Building muscle
7:43 - Reverse dieting
8:41 - Meal frequency
9:33 - Cardio
10:49 - Weighted vests
11:53 - Slow dieting
12:15 - NEAT smuggling
12:35 - Weight loss success
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References:
Variability in Daily Energy Expenditure:
pubmed.ncbi.nlm.nih.gov/34385...
Green Tea:
pubmed.ncbi.nlm.nih.gov/33671...
pubmed.ncbi.nlm.nih.gov/17906...
pubmed.ncbi.nlm.nih.gov/10584...
pubmed.ncbi.nlm.nih.gov/19445...
pubmed.ncbi.nlm.nih.gov/20372...
pubmed.ncbi.nlm.nih.gov/25740...
pubmed.ncbi.nlm.nih.gov/24299...
Spicy Foods:
pubmed.ncbi.nlm.nih.gov/28001...
Sauna:
pubmed.ncbi.nlm.nih.gov/7743620/
Ice Baths:
pubmed.ncbi.nlm.nih.gov/10751...
Reverse Dieting:
macrofactorapp.com/reverse-di...
Meal Frequency:
pubmed.ncbi.nlm.nih.gov/22719...
pubmed.ncbi.nlm.nih.gov/26024...
Weighted Vest:
pubmed.ncbi.nlm.nih.gov/29279...
weightology.net/the-use-of-we...
Energy Expenditure and Weight Loss Success:
pubmed.ncbi.nlm.nih.gov/35013...
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Filmed by Matt Dziadecki / dziadecki
Edited by Jeff Nippard
Music by Bankrupt Beats: • Video
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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 15 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. - Zábava
This is a video I've wanted to make for a while. It seems to me that there is one group of people who think metabolic rates are completely set in stone, while another large group of people continue to believe in thoroughly debunked "metabolic boosters". There is misinformation on both sides of the debate, so I hope that this video brings some clarity to the discussion.
The research and editing on this one took me WAY longer than expected, so that's the main reason for the slightly longer delay between uploads. My next goal content-wise is to finish the (still ongoing) ultimate push/pull/legs series before the end of the month (latest: early July). I've got some really thorough training content on the way soon! Appreciate you all! Peace!
Great vid, but it's the exact opposite of what I need.
I've always wondered if a "fast metabolism" could just be inefficient digestion compared to another person. I wouldn't think every person processes the same meal with the same efficiency. Or is digestion the one system that's uniform for everyone? Hard to think that's the case. Some lucky person has to eat twice as much to actually net the same calories as me for their body?
Jeff - Can you explain your thoughts on training 1RM? Does this differ from your personal actual max? Does your advice differ based on levels of advancement for the lifter?
Thanks!
😢😮😢😮😅😮😅😮😮
And did they measure the calories in that study? Who calculated the amount of food?
So many questions pop up in my mind 😅
I wish Jeff posted more often he’s a gold mine of education and entertainment.
Quality, not quantity my friend. He doesn't post often, but his posts are always gold when he does post.
I wish he doesn't. You don't get to post videos like this posting more than 1x a week.
Yeah I agree with the other commenters. I used to watch AthleanX but you can tell that posting 3x a week really hurts the quality of the content
@@keefahh yea same here I can’t believe how far he fell
@@51909relapseminem good point
I love how straight up and easily digestible your videos are. There is so much conflicting info in the industry, and you do a great job at giving us the facts without the extra frills which tend to cause confusion.
Same, I've been lifting for half a year and learned a ton from Nippard. My only gripe was not watching him sooner as I confused his name for AthleanX's (also named Jeff), who i heard was uploading more misleading/misinformed content over the years, so I inadvertently avoided Jeff Nippard 😂
Was "digestible" an intentional pun?
As a personal trainer working with women who want to lose fat but are terrified of touching weights, think they’re going to look bulky etc. the explanation of muscle as being metabolically active is tremendously useful
lol
If you're a pt, you should know that already bruh
@@notreallyhim it wasn't on my course unfortunately
It’s funny that they think it’s as easy as picking a weight up and putting it down. They don’t get that guys be training for years to have a good natural physique
@@notreallyhimhe probably does but might be pointing to the way it is explained here as more easily understandable to the noob.
Really appreciate you waiting til the end of the video to plug your app. It actually made me want to listen, instead of skipping in 2 mins in.
By playing Old School Runescape
Underrated comment
Hhahahaahahah
Studies show that 1-tick granite mining burns 500kal/h and about 1 friend/year
Where that meathead Torvesta at?
Rsgloryandgold?
Dayum, imagine eating 5000 cal at 80kg bodyweight and still LOSING weight
Life would be a dream
Must be a swimmer
he is an athlete probably
@@Szymeksysnot really. Probably an endurance athlete. I tell you pushing in that much food in between sessions oftentimes isn’t about enjoyment + you frequently have stomach problems.
The study doesnt show metabolism difference the way you think, its just how many calories different people burned, with different lives. The 5500 person burned much more because they moved much more, and the opposite is true for the 1400 person
I would say the weight vest works, NOT because it tricks your body into thinking you are heavier, but simply because you have to exert more effort to do everything carrying an extra 30lbs.
100% agree. It always seem to come down to the work involved, no magical “tricks”.
I'm interested in this method.
These videos are literally incredible. Not only do they provide top notch research, but the cutting is perfect, the sound mixing is immaculate and super consistent; Jeff is also very congenial. Thanks for the content!
Yeah these videos are so concise and professional and brief that they should genuinely be government resources shown at school health classes, the amount of information conveyed in like 15 minutes is like 5 years of my own research and experience
He confuses TDEE with BMR. He misread the research.
I am curious about the recommended water intake. He mentioned only 2-3 litres which I think is very low. I am assuming most people here are taking creatine everyday and for creatine users the recommended amount is 4 to 5 litres.
I do hate having to drink that much water so I'm wondering if it's safe to drink only 2-3 litres while taking creatine.
word, such good work my god bravo!!
@@EuropeDominateehhh..kinda..bmr is your base if you were just laying down all day. Since most of us here are gym goers, TDEE will refer to the activity level and effort. Some of us go yo school and workout so our activity levels are lower, hence why our TDEE is lower and so on..
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
I think there's another factor to consider. If you're somebody who has a very strong cardiovascular system (you are conditioned by exercise and cardio), I feel as though that could have a pretty considerable impact on your metabolism simply because your body utilizes oxygen far more effectively than say someone who doesn't condition themselves. It makes it easier to move around more and work out harder which equates to more calorie burn throughout the day and during workouts.
This is a great point, the whole metabolic differences study seems to lack a lot of context, because there are so many more factors to address.
Also, the increases in catecholamines from cold plunges puts you in a much easier state to move and do more. As well as the fact that increases in these neurotransmitters has a significant blunting effect on appetite.
To play devils advicate you could argue that the more efficient you become with those exercises and movements the less calories burned as adapation takes place. I know of plenty of decent runners that are still over weight, they just eat too much.
And not much increases appetite like a decent leg day.
@@MrWhite2277 You are correct.
I can support this from personal experience. I had been a competitive runner in highschool but dropped off. I definitely noticed how it became more difficult to do even small efforts compared to when I was in shape. When I got back into running, at first this stayed the same. However, there was a point where I passed some barrier and suddenly small efforts became trival again.
For reference for those curious, I started with running around 3 miles, trying to get to 5 days a week. Then I worked on making my runs range from 3-5 miles. Only then did I look at pace. During the 3-5 mile phase, there was a point where the 3 mile runs went from workouts to simply runs, then once I worked on pace, slower runs actually felt easy. It was only once I hit that point where 3 mile runs were no longer workouts that I got back the same freedom of exhersion that I had once had. A small jog or a quick sprint where no longer a problem.
After this I started doing other phisical activies because they where no longer tiring to participate in, leading to massive increases in metabolic rate. I got to the point where I was burning nearly 5000 cal a day on average. I've pulled back from that a bit since as it was alot, but I still easily burn 4k in a day that I'm being active.
The moral of the story is that getting to a certain level of cardiovascular health can help tremendously in getting more active as it will make smaller expenditures of energy go from a reasonable amount of effort to a near effortless task. I would personal recommend getting to running 3-5 miles 5 days a week as I think that that is where the tipping point is. And don't worry about pace, that only matters if you want to get better at running, which is optional.
P.s. For those starting out or who have been out of the game for a while, I've discovered that striding in circles on a trampoline is a suprisingly effective way to prep your body for the rigors of running as well as increasing metabolic rate. It is a easy task that you can do for long periods and trains all the muscles that you will need once you start running. Personally I enjoyed going out and jumping for hours while listening to audio books, and this burned a ridiculous amount of calories. You will feel this in your calves though.
Jeff's videos are literally SO good. The best at what he does on CZcams.
I loved that you covered the cardio bit. Through my own experiences I had a feeling our bodies kind of adapted to extra cardio. For example I'm a server at a restaurant and on my feet the whole time, you'd think the extra walking would be enough cardio, however I've never noticed much difference on the scale with that cardio alone. it's not until I add extra cardio that I see results.
yeah we need to do "another" cardio on top of what we usually do to make a difference. I was student who sits most of day, and when I start taking part time job at logistic warehouse walking 15k+ steps every night I lose like 10kg weight.
Depends on how much you ate in both scenarios
@@rulofmg Same thing happened to me, I was losing close to 4 pounds per week while following roughly the same diet. After two months I lost 25 pounds. My body has since then adapted to the cardio of my job. God patched the bug 😥 now I need to do even more cardio on top of the one at my job.
It's also easy to subconsciously eat more from the strain caused by cardio, at least in my own experience and several people I've talked to. Or even choose unhealthy foods right after a cardio session because you feel too tired and hungry to make something, and go for the quick and easy (and unhealthy) option. Hell, I've even had meal preps and still chosen a pizza over it because I'm so hungry after the cardio...
@@MrYoyocap I try to do cardio before I go to sleep so that way I go straight to sleep, sort of helps I think
I appreciate how much research and science you back up all your videos with! I love watching your channel and also really appreciate that you’re not just shooting stats for males and including females as well! Can’t wait to hear your next video on reverse dieting. I can’t imagine how much work goes into each of your videos, but I want you to know as a viewer it shows!
been using macro factor for almost 2 months now and just wanted to say that it has really helped me. I've been training for just over a year now and hadn't tracked my food before using it and since using the app I've felt a lot better and eaten properly, I now recommend the app to all my friends because of how well it has worked for me. Honestly thank you so much for your content and the things you do for the industry.
Just appreciating the effort put into this video
Just want to say thanks for the amazing content. I've been watching your videos religiously ever since I began my fitness journey several years back and you've been invaluable. Truly, you're out here changing lives❤️
Incredibly informative and well put together, I'm striving to create quality content like this one day, you're a huge inspiration Jeff!
Man, the quality of your production is top notch . It's pleasure to watch it
This was so informative and I randomly stumbled across it! Very insightful and I like that you use real research and studies!
This is the content that the internet needs. The editing and infographics were phenomenal. Keep up the good work, Jeff!
This was fantastic, especially the info on NEAT fluctuating based on doing extra cardio.
Watched it twice first time around to try and absorb everything and will be watching it again in a few days, looking forward to the next one.
This was very informative and something I had wanted to know about for a long time, I have a friend who seems to never gain weight and I wondered how metabolism really worked. Thank you as always.
The goat of fitness YT. Love u jeff, look forward everyday to watch and learn from your channel.
Another great video Jeff! I’ve learned so much from your videos during my fitness journey! Keep up the great work dude!
I love videos like these deep diving into a fitness concept and expanding how we view them. Really great stuff!
I love watching your videos! This is exactly the topic of conversation I have been having lately. Thanks, this info is super helpful.
This video is fantastic. Couldn’t stop watching, learned some actually applicable practices, and appreciate the straight forward sharing of research - thanks!
The quality of these videos will need be topped Jeff! I started watching you in January of 2022 and now I’m forever passionate about lifting and nutrition. Thank you for the insane content like this.
Jeff your editing skills never fail to impress me. Great job
That was so much sensible and useful info in 15 mins. The only thing I’d add which has worked for me is going for extra walks, which I find especially useful when working from home (when I can end up with less than 2000 steps in a day if I don’t go for a walk). Not only are walks good for an extra 400 cals but they are also great for mental health.
I recently started doing this (and I also work from home). I walk about 6km (not every day but 4 to 5 times a week) at a moderate pace, and after 3 weeks, I can see and feel a difference in my body (I'm working out 4 times a week but no cardio at the gym).
Your videos are the absolute best. Thank you so much for putting all the hard work you do into these videos
Woah. I’m in a Jeff Nippard video how cool! Thanks man 😊 with regards to reverse dieting I think it’s highly misunderstood for increasing metabolism. It helps undo the suppression from dieting, but it won’t help your calories get higher than your normal genetic potential at least outside of potential muscle built during.
Love the videos Jeff. Could you do one touching the topic of lifting for taller people vs shorter? Thanks!
thats actually a brilliant video idea!! he needs to do this
More to do with limb lengths, but the general gist is the longer your arms or legs are for a press or squat respectively, the "worse" leverages you have.
It means you use more effort to move the weight as it travels a longer distance than it would for a lifter of shorter limb lengths.
This is actually a blessing if you train for hypertrophy since you get "more" out of less weight and volume.
Lol that's actually funny tbh considering how short Jeff is .
Tall = lanklet -> Why even bother. It's over...
Short = manlet -> Why even bother. It's over...
That's a great idea for a video. Somehow I doubt there is much literature on this though. I've heard for tall people it makes sense to cut the range of motion shorter to maximize time under tension. I notice this myself on lat pull-downs for example, at the very top and very bottom the tension transfers away from lats and towards biceps and upper back, so when I'm targeting lats specifically I stay in the middle of the range. I also feel for biceps at full extension it becomes a forearm exercise with no bicep contraction
Epic video Jeff, always appreciate your in-depth reviews on topics and the no BS no hype approach.
I truly love the effort you put into this video, lots of valuable insights and for those who wonder, yes consistency is the key 🔥
Paying attention to hydration definitely helped me, in two ways. I felt more energised in general, which boosted my NEAT a bit. And I used to crave food when what my body actually needed was some water. So my snacking went way down when I started drinking enough water.
All in all, it's not that water boosted my metabolism, it's that dehydration indirectly slowed it down.
You deserve a lot of credit for this mats - the fitness industry is pretty saturated now which makes it a challenge to upload Original, engaging new content - but you've smashed it here!! This has answered some burning questions I've had about metabolism and weight loss gimmicks for years!
dude how didnt i find u sooner!!! u didnt say anything if u cant relate to a study or a scientific research. Damn i feel like u know what u r doing without giving empty hope. RESPECT!!!
I recently stumbled upon an ebook titled 'How to speed up your metabolism ebook,' and let me tell you, it completely changed my perspective on metabolism. Following its advice, I managed to shed 2kg in just seven days, which is absolutely incredible for me.
what were the best advice pieces from that book?
Nice add, very clever
Fuck off with the ad
@@jamesnesran2348 type in google "How to speed up your metabolism eBook - Fitspart"
That's all shit
I’ve been on a weight loss journey for 2 years having been overweight/ obese for my entire life. This is the exact video I still needed even after 2 years
accurate
Same here! And keep at it! 😊
Never give up, doing it the right way feels so damn good once you get there all the best 😊
Top quality content as always, Jeff. Thank you.
Thanks for underlining the arguments with studies. Great work!
This was one of the best videos I've ever watched! Thank you!
This is very fair and balanced as always Jeff, a great review.
Anecdotally the weighted vest idea makes a lot of sense to me. I’ve gotten into multi day hikes over the last year and I’ve noticed that I want to eat way less than I would’ve expected for carrying a 40lbs pack 10 miles everyday.
Isn't that evidence that it actually slowed down your metabolism? Lol
@@globesurfer122only to the extremely simple minded
Thank you! Finally a voice of reason. Great job!
You have a really focused content on bodybuilding . It's a major Characteristic. Because there is swished their content on to entertainment . I have respect for you & your efforts to bring zero cost information 😌
Incredible video as always Jeff, keep it up! ❤
Hey Jeff, would you consider maybe doing a deep dive on supplements for health (not just muscle gain) and maybe have Steph in it on the women’s hormone perspective? I really value your scientific and evidenced based takes!
I can tell such a lot of work goes into making these videos. Thank you :)
What a great video, this man is truly ahead of not only the fitness community, but all the CZcams atmosphere.
I love your videos. They are so easy to understand and helpful! ❤
2:41 I watched this at least 5 times. That dance is just too good
😂
thank you so much jeff...its nice to hear the way you deliver your knowledge and studies...
Great content man just started watching your channel last week
Insane content as always, thanks Jeff for the video
Thanks for a really interesting video! I’d be interested in a video on the effect of sleep on muscle building and fat loss - literature suggests in counters both but I’m not sure if this is due to secondary effects (lower energy for exercise, harder to maintain diet discipline) or primary effects
Jeff at his best. Great video. Just the right amount of information.
Its so nice that Jeff actually gives an explanation to his claims.. Way to few fitness youtubers do that
This was extremely informative. Most of people's problems are associated with fat loss so more content in this area is greatly beneficial.
Excellent content as usual ! Thanks for the video and all the work you put in this channel, it’s much appreciated
A very informative and brilliant video. I love the way you back up ur presentation with some health journal research. Awesome and epic!!!!
Gotta love Jeff! He's Mr. Intellectual of the fitness Industry💪. Quality content and presentation for sure 📚✍️
I wish i could thumbs up this a million times more. Thanks for all of the education, Jeff! Learnt so much from your channel!
That slow dieting part was a bit of a revelation to me. I used to be a wrestler in highschool, and I would cut my calories by as much as 1400 a day when I needed to cut weight, so I have been doing that to lose weight now that I'm into body building, but noticed that it goes far worse for burning fat than it did for just losing pounds for wrestling. Great video.
Always such a wealth of information, thank you for all your work! Looking forward to binging on those kiwis🥝
meal frequency has worked immensely for me. Used to eat 3 large meals a day to make up around 2500 calories and sat around 20% BF. 3-4 months after changing to 5 smaller meals a day i now sit around 12% BF and feel and look really good. An added bonus of eating 5 meals a day while trying to build muscle is that i'm giving myself more chances throughout the day for muscle protein synthesis, meaning my muscles have more chances to grow than a person on a standard 3 a day meal plan.
This sounds like a lot of bro science
It has worked by reducing your caloric intake. Nothing more.
@@scott-88 I never said this isn't the reason as to why this works but increasing meal frequency is fantastic for satiation while In a calorie deficit.
Do a video on static streching. What are most effective streching exercises for each body part? I think a lot of bodybuilders have problems just because they skip streching.
Great videos. Thank you.
Bodyweight warrior has a great 15 minute routine
thanks
Just got your app and it is so freaking sweet. Been using the Practice Better app, which is also a good option, but only does nutrition tracking. And as a software engineer, I absolutely love your design!
Wow! The video I needed, for all the questions I have!
Great video! I do wish you mentioned the role of brown fat production from long term regular cold exposure, since I believe there are studies that show this does increase base metabolic rate
Yeah, but as with all studies, sample size and demographics matter, and the results may not have been statistically significant enough for him to consider.
Epic video tbf 🙌 the only thing I feel you may have missed out on is that being fit/doing cardio has the added benefit (obviously of being ridiculously healthy and VO2 max being a life predictor) the more you do, the easier it gets, the less you'll compensate by moving less because you're fit and enjoy moving. Also, cardio gets easier, and you can easily burn more calories in the same time. Definitely easier to predict weight loss using nutrition and knowing what you eat though 💯 agree. Being fit is still amazing though.
Tbf?
@Prashik_ft11 hey man, tbf = to be fair
I love your videos.A back workout with you is def. on my bucket list!
For me personally - and probably for a lot of people - I'm finding that stress (cortisol) is a massive lever for weight loss. If you are chronically stressed or your sympathetic nervous system is overly active, that affects a large cascade of metabolic hormones, especially insulin, leptin and ghrelin. Long story short, if you activate your parasympathetic nervous system regularly (via meditation, breathwork, yoga, etc), you will increase insulin sensitivity, increase leptin sensitivity, and decrease ghrelin. All of those factors together dramatically decrease your hunger and cravings, making it way easier to eat less calories and lose fat. It's working for me.
💯
But stress can do the opposite on gherkin , so might not work for everyone. Which is why u see people gain weight or loose weight during exam season
Really depends on how you deal with stress. Stress actually burns alot of calories. But if you're a stress eater then that will have the reverse effect.
Cold plunges work for white fat to brown fat conversion and easier consumption as fuel, and the euphoria from one really has you running around a bit more the next few hours. Food for thought
Youre right weight loss is purely hormonal
Awesome video as always! Maybe I missed it, but did the metabolism study include training? Or was it your "natural" expendature? Metabolism used among "normal" people tend to include only how much you burn without taking training into consideration, so that would be interesting to know.
Definitely did
you know how to analyze and critic scientifi paper. bless you bro
About a year ago I wanted to get fit. You were 1 of 2 CZcamsrs I watched bunch of video's off. Now 10 months later I am in my second fat loss phase and went from 94 to 82 kgs. I also gained alot of muscle. I am now fit and full off energy. I just wanted to give you a shout out, since your video's really helped me. Thanks for all the free advice.
What were the biggest changes you made to hit your goals?
The difference muscle mass makes on Claire burn is even greater than expressed by Jeff.
The numbers used where in regards to a body at rest.
But when moving or using muscle tissue to move weight, the difference in calories burned or recruited is increased by an even greater extent.
Muscle mass is truly one of the most guaranteed ways to “increase metabolism.”
I always say “cardio’s good for losing weight, but weight lifting is good for keeping it off.”
Was going to mention this myself. By Jeff’s formula, you would only expect a pro bodybuilder to be able to eat an extra several hundred calories more than the average person, but those guys can maintain bodyweight at 4000-5000 calories a day, maybe more.
Great Video Jeff! I recently moved to Colorado from Florida was wondering what the science was behind elevation training and also how does it affect someone with asthma and the strength of their lungs! Appreciate ya Bro! 💪
Why did you move from Florida to Colorado
@@Respondifyourbadattrolling have you been to FL
@@Respondifyourbadattrolling and have you been to CO
@@joshuahenderson1987 yes to Florida no to Colorado, I assume you went there cause of the weed 😅
@@joshuahenderson1987 ok yeah makes sense now cause Florida a shit hole and you gotta pack up your things every September cause of hurricanes
Great, insightful video as always, Jeff. Thank you!!!
Good man, nice to hear someone giving correct info about drinking water. Too many people think its great to force urself to drink water - even got them ridiculous, huge jugs that say keep drinking. More people die of overhydration than dehydration.
For the cold water point, it's important to note that most body heat is waste heat from metabolism. Until you're cold enough to be actively shivering, you aren't burning extra calories to warm up.
Great video! Can you make the same just with "the worst things for metabolism" too?
Thanks for all the great informations you give us for free 💪
Very interesting video. Lots of good contemt shown and quite nice editing. I like videos like this that actually shows what happens in the body and that shows the research studies papers to back it up.
Good video. I'd be interested in a standalone video on the weighted vest with links to the studies. That's fascinating stuff.
Just wanted to throw in my personal experience here. I think that cardio also helps in making other smaller physical efforts go from Exercise to NEAT, allowing for increased physical activity. Personally, trivial
For reference for those curious, I started with running around 3 miles, trying to get to 5 days a week. Then I worked on making my runs range from 3-5 miles. Only then did I look at pace. During the 3-5 mile phase, there was a point where the 3 mile runs went from workouts to simply runs, then once I worked on pace, slower runs actually felt easy. It was only once I hit that point where 3 mile runs were no longer workouts that I got back the same freedom of exertion that I had once had. A small jog or a quick sprint where no longer a problem.
After this I started doing other physical activities because they where no longer tiring to participate in, leading to massive increases in metabolic rate. I got to the point where I was burning nearly 5000 cal a day on average. I've pulled back from that a bit since as it was a lot, but I still easily burn 4k in a day that I'm being active.
The moral of the story is that getting to a certain level of cardiovascular health can help tremendously in getting more active as it will make smaller expenditures of energy go from a reasonable amount of effort to a near effortless task. I would personal recommend getting to running 3-5 miles 5 days a week as I think that that is where the tipping point is. And don't worry about pace, that only matters if you want to get better at running, which is optional.
P.s. For those starting out or who have been out of the game for a while, I've discovered that striding in circles on a trampoline is a surprisingly effective way to prep your body for the rigors of running as well as increasing metabolic rate. It is a easy task that you can do for long periods and trains all the muscles that you will need once you start running. Personally I enjoyed going out and jumping for hours while listening to audio books, and this burned a ridiculous amount of calories. You will feel this in your calves though.
Exactly. I see all these videos and blogs like "Cardio barely burns any calories!" and I'm sitting here thinking, "Well, yeah. You're out of shape and can barely run two miles. My runs burn 1000 calories in an hour and I'm not even exhausted the next day because I'm conditioned."
Dude where will I get the time to go running and weight lifting 5 times a week if I want to maintain other hobbys and go to work at the same time?
Running two miles is out of shape? 😢
@@m.filmtrip Depends on where you are and where you've been. I was a very competitive cross-country athlete before, and even when out-of-shape, my body still remembers and maintains some of that fitness. Not to mention that that note at the end of that comment was there for a reason. When I was coming back to running after a few years of no real exercise, I started off by simply jogging in circles on a trampoline to train the stability and support muscles up in a low impact environment. Only after a few months of that did I start running again (though I could have started earlier, I just like trampolining), and with that prior training I could definitely run 3 miles off the bat.
Regardless, For you, out of shape may mean you can only run half a mile. That's completely okay. What matters is building up, first in terms of days a week, then in mileage. If that means running half a mile 5 days a week, go for it. you can still work up to getting 5 miles a day, it will just take you longer as you've not trained your body to do that before, it's new.
Fun fact: All the crazy elite athletes that run crazy miles didn't get there overnight. They have spent years slowly and steadily building up mileage year after year. People like Eliud Kipchoge or Kelvin Kiptum have been running consistently for upwards of 15 years straight at minimum to attain their ridiculous weekly mileage stats.
Details on how to do that:
The only thing you need to keep in mind is monitoring your heart rate and slowly increasing your mileage. For heart rate, check out the MAF 180 formula to find your aerobic threshold, and make sure your harder runs are between threshold and 10 minus threshold(if the threshold wat 155, hard runs would range from 145 to 155 bpm). As for mileage, start with a maximum increase in weekly mileage of 10-20 percent.
This process is the initial phase of base training; once you've been at it for a while (ideally 3-6 months), you can start incorporating runs exceeding your aerobic threshold.
Note: Don't worry about pace. If you have to do periods of walk and rest, that's okay. The biggest factors here are time working out/miles traveled and heart rate. As long as you aren't increasing miles/time too quickly and you are keeping your heart rate below threshold, pace will slowly start coming over the course of those first months. Only once you've gotten to that 3-5 mile a day threshold should pace become a consideration, and only to the extent that you start including interval training and/or strides a little bit (no more than 20% of your total mileage in any given week).
Good luck with getting into shape if you wish to do so!
Great video king, I'm just doing maintenance right now after finishing my 200lb cut (365 > 163) so a lot of your tips have been helpful for me.
Congrats to your cut! Crazy hard work! 💪
How long did it take to lose that? Did it leave you with a lot of loose skin?
That's an epic achievement. Congrats!
Good shit man, respect
@@shawnhumphreys3504 Thanks! was well worth it
Good video Jeff. You are one of the very few content creators that helps out society in a positive way. The last thing you said about dieting too fast is so important for people to understand. I've tried dieting too fast before and instantly after about 5 or 6 weeks I hit a plateau and my body stopped losing weight. I then thought to my self that it would be better to eat even less and incorporate cardio. Let's just say I started to lose muscle mass even faster after trying to overcome the plateau. I hate to bring him up but if you look at how Sam Sulek does his diets, he hit a plateau after 7 weeks of dieting and even more so his weight started going back up. Which suggests to me that he was slowing his metabolism down at some point. Luckily for him, he jumped off the cut after the 8th or 9th week. I guess he called it a quick cut or "body recomp".
what a great video, it is a pleasure to see it, thanks for the ton of work you put in your content!!
I'd maybe move the cold exposure to "it works" because of the increased conversion of white fat tissue into metabolically active brown fat tissue, if you do cold exposure regularly. However, worth noting that ice baths probably inhibit the hypertrophy response if done in the hours after lifting.
The main reason I’m interested in reverse dieting is because my calorie needs are so low (at least, compared to my husband) that I have to pretty carefully track to not gain weight. It’s really annoying. I just want to be able to eat more freely, not necessarily eat a ton more.
I just wanna eat a ton more
Love this! Already looking forward to reserve dieting video.
Great video! It’s extremely informative. 💪
1400 a day. Thats me right there. Once I accidently ate a candy and gained 2 kgs.
aint no way
must have been water
This is me, just by looking at chocolate 🍫 I gain a kilo 😅
Same, I fell mouth open on a cake…
One of the things about water (which I don't think you mentioned - forgive me if you did) is if your goal is to lose weight, you have to be hydrated. The reason for this is in how the body stores energy: it dehydrates the energy (Adenosine triphosphate (ATP)) to store it in cells more efficiently. In order to pull that energy back out, it has to be rehydrated. Without the water, you won't lose the weight.
Jeff has taught us so many things, big thanks to
Excellent video. I played this for a natural pro who hadn’t seen your stuff before. You have a new fan hahah .
I would imagine that the most calories lost from ice baths wouldn’t occur while in the bath, but in the hour or so it takes to warm your body back up after. I’m also curious how it effects calories burnt over a 24 hour period, not just the amount in the bath.
I was going to comment this.
Yeah if water can hear the body up , a 5-10 minute cold shower has to burn way more calories. I’m guessing at least AT LEAST 50-100 a day extra
I laughed my bottom of when I saw Jason Blaha at @1:25