I Told You So!! Jeff Nippard

96 of the people are the biggest losers, they gain the weight back, what are their chances, literally four in a hundred? It's not the kind of odds I bet my life on, so if you want to lose weight and keep it off, let me highlight it again. In order not to gain it back, this is what you should pay attention to how to lose weight, but keep it well. In today's video, we look back at Jeff Nippard, who basically put it all together. Most people have no problem losing weight. They can do it. The problem is that they can't help it and, therefore, year after year they go on yo-yo diets, losing weight and gaining it back from one place to another.

It's a vicious circle, it doesn't have to stop and I promise you if you apply what we're talking about. About today you can lose weight and keep it off for the rest of your life. You may not get the physique of your dreams and it may not look like Chris Bumpstead, but you can and will do better by following Fitness content as much as you want. You've probably also heard that most diets fail in the long run and also 96 of the people on The Biggest Loser regained all the weight they lost during the show and that fits precisely with what I've been seeing for years that 95 of diets fail, 19 out of 20 people who go on a diet are going to regain the weight and therefore clearly the diets are not working, so we must fix them, change them so that they actually work and thus lose. weight is really simple almost everyone understands this calories in calories burned you need to eat in deficit the problem is when you go on a diet and you are in deficit eventually your body gets used to it, it gets smaller and burns fewer calories your metabolism can slow down your thermogenesis order of activity without exercise which can also decrease and you may have less energy and starve, then what happens is you end up starving for ghrelin, your hunger hormones increase and you continue to eat more. year after year every time you go on a diet but you have to stop and there are very specific things you can do to end all of this as you lose weight the amount of calories you burn will decrease, this is called metabolic adaptation and so if you are not losing weight, it is not because you have a broken metabolism that you have broken the laws of thermodynamics, it is because your body simply adapted, it is burning fewer calories, but if you eat less or if you burn more, of course you will come back.

For weight loss and speaking of weight loss, I'm going to take go2 Max. I'm taking my pills. I'm going to my bike race and obviously that will burn a huge amount of calories and makes it very easy. for me to lose weight or maintain it, so what Jeff is saying is that for any fat loss diet you need three main things to happen: number one, you absolutely need a calorie deficit if you're not eating a calorie deficit you're eating. in maintenance or surplus you are not going to lose weight number two, however, I don't necessarily agree that you don't need to lift weights to lose weight, you can do it, it will certainly help you speed up your metabolism, but it doesn't.

It is necessary, so I would recommend lifting weights, but it is not required, and eating enough protein for most people is very easy. The ideal recommendation is eight to one gram of protein per pound of body weight, but even if you only eat half that. With 0.5 grams of protein per pound, you will still eat enough protein to lose weight, so understand that you don't need to eat a ton of protein to lose weight, it just makes it easier when you eat Pro protein. It is more satiating and requires more calories to digest the protein, so if two people eat the same amount of calories, one eats a lot of protein, another eats less protein, the one who eats more protein will find it easier to lose weight, so one One of the biggest The problem, as Jeff Nippert points out, is that people are in a rush to lose weight, they follow whatever fad diet, whatever's interesting, whatever's popular, to lose the most weight in the shortest period of time because, after everything, people hate. dieting, but that's the problem you're doing and following a diet you don't like, which means it's only a temporary solution, if you can't follow the diet for the rest of your life, it's essentially useless, you're going to lose weight.

Sure, but you're going to get it back. 96 of people are the biggest losers, they gain the weight back and so what are your chances? Literally four in a hundred is not the kind of odds I bet my life on, so if you want to lose. weight and not gaining it back and let me highlight that again not gaining it back this is what you need to pay attention to. The first long-term strategy is to diet more slowly exactly. Jeff Dipper has done a great job of highlighting this the slower you lose. The more I weigh the better and you think you're on a diet and oh I'm only losing half a pound a week it's so slow.

Last time I lost five pounds a week. The slower you lose weight, the more likely you are. To keep it off, let me say again that the slower you lose weight, the more likely you are to keep it off. 96 percent regain the weight they lost as quickly as possible if they had lost it more slowly, more of them would have kept it off. So who is the biggest loser? The one who loses weight the fastest. You want to lose weight slowly. If you lose weight slowly, you are much more likely to maintain that weight. So, yeah, one percent of your body weight. one week that's great 200 pounds you lose two pounds per week fantastic but that requires a daily deficit of 1000 calories per day that's a lot you're probably going to suffer even one pound per week 500 calorie deficit per day that's still a lot you'll probably notice, but imagine losing it more slowly, maybe with one or two, maybe with a daily deficit of 300 calories, you are losing half a pound a week or even less, it adds up over time, you are not going to lose all the weight in a matter of months . but over the course of a year and/or years you won't even realize it, it will be easy and then how hard is it to follow a diet that you don't even realize you are on a diet? losing weight you're like why is this weight coming off me? it's so simple that's the diet you want to follow that's the diet you can follow for the rest of your life and so think about it Jeff Nippard 187 pounds 22 body Fat you want to lose 10 lost 24 pounds.

It took 40 weeks. 24 pounds. I sure could have lost them in six to 12 weeks. for everything, he doesn't want to yo-yo diet, he wants to lose weight, keep it that way and the main game, oh you don't know what you're talking about, Coach Greg's nickname, that's it please, it doesn't make sense, you need it. To bulk up, no, you don't have to, you need to be at a healthy weight and stay that way for the rest of your life, and as you can see from the graph, you're not losing weight every day, or even every week. In the stock market you invest your money and over the course of a year you expect it to go up.

There will be some good weeks and some bad weeks. It fluctuates just like your body weight. Some days you weigh more. Some days you are lighter. But what matters. This is the downward trend. Are you losing weight slowly? That's what we're doing. It is a first-rate investment. We're not trying to lose 50 pounds in a matter of weeks. We want to lose weight slowly, make sure we can keep it off. For the rest of your life, weight loss itself has been incredibly easy for you. Look at that keyword easy and notice how it says ridiculously easy. That's the kind of diet you want.

Ridiculously easy. You don't even feel like you're on a diet. Do you see this little white thing in the background over here do you see that thing do you know what it is it's a damn cookbook do you know how ridiculously easy it is to lose weight when you get the cookbook do you know how easy it will be if you decide to get it? that book will change your life about a hundred thousand people got the book not a thousand not a hundred thousand that's a lot of people that's more than six that's a lot you like pizza you keep eating you like sushi keep going you want to drink alcohol, go ahead, that sounds like the tint you want, that's the cookbook, you can eat as much as you want, you keep eating it, change one or two foods from the book you normally eat, eat them instead.

If you're cutting calories, you're at a deficit, not a thousand calorie daily deficit, that would be crazy, why would you want to lose so fast? You lose weight slowly and that allows you to maintain the weight for the rest of your life, and just like that. It says you can track your calorie intake and reduce it by 20, but here's the news: no one knows how to track calories and by no one I mean 95, including diet counselors, most counselors who You hire have no idea, they have no idea how to track hours, so what chance do you have?

What is my advice? Well what Jeff also says to do, he says to track your weight, most people know how to step on a scale and find out their weight, it might take a few tries. First they have to click the button, let it reset and step on it, yes it's a little difficult but it's a lot easier to figure out than figuring out how many calories are in every damn bite you swallow and then guess what. guess what you need to do take your average weight for the week weigh yourself maybe five days a week you don't have to remember every day take the average weight is the middle number cross out the ups and downs how simple is it for you to circle that number whatever that number is for

jeff

it started 187. next week maybe it will be 186.5 fantastic keep doing what you're doing if you're losing weight keep doing it oh what happens when it goes up?

Well guess what you are in a surplus eat less the less it has been less so try to eat less maybe that day eat a salad instead of a burger it's that simple you replace the foods you are eating with something lower in calories, maybe one of the meals from The Cookbook instead of eating a normal pizza, eat pizza from the cookbook instead of normal lasagna lasagna from the cookbook. It's cutting calories and you lose weight, then you track your weight next week, did it go down? Yes, keep doing it if it went up, eat less. eat less or you could do more cardio of course you can take the geo2 Max course if you are smart try 2 Max has a main ingredient nmn you know what it will do it will make you a better butter burger you will burn more calories. in the same period of time because it makes you faster double-blind placebo control studies, literally trials in humans, not in rats, and these studies showed a significant improvement if in the test of walking fifty percent faster and not even they were

told

to exercise hey just take the pills and we'll see how you do 50 faster geo2 Max click the link in the description code Greg 10 off it's literally that easy you take it nmn you might not even You're on an exercise program and you get faster and when you go for a walk you burn more calories and the more calories you burn, the bigger the deficit, the easier it is to lose weight and Jeff doesn't mention this in the video, but when you do cardio, your set point goes down instead of your body wanting to weigh between 180 and 200, it naturally starts going down and says hey, now that you're doing all this cardio, we're not looking at it 180 200.

We're looking at you somewhere between 160 and 180. Because? Because that's how the body works, your body sends signals to the brain it's doing all this cardio we shouldn't waste as much if it's lighter it will be easier and so your body sends less C less ghrelin more leptin you're less hungry you eat less you know what easy it is for I have to maintain the weight when I do all this cardio when I run a bike compared to what was a great speed oh you are not natural, yes, I used to climb stairs for 10 years, I abused them, I am a leader. now at 47 only on HRT then I was blowing up all the steroids in the world and then you want the secret, the secret is cardio and what can help you do more cardio, go to Max Scott and a man, he's so damn good SE is bad and The main ingredients, in addition to giving yourself enough time to lose weight, you should also give yourself a realistic ending.

Point exactly to this video of Jeff, it's so good, I have to highlight it, you have to go and watch it, he says, listen despite doing everything. Well, you can't just expect to maintain six percent body fat; That's not how it works for most people, 10 to 20 years, that's where you'll be able to stay if you're really overweight, like my friend Bradley came. guys who weigh close to 500 pounds, your body's set point is very high, you don't want to be between 10 and 20, but you also don't want to be 65, so of course you get halfway there, you don't have to lose all the weight, but you can lose some, you just need to find an end point that is realistic for you and realize that everyone is exactly unique, so don't compare yourself to other people just because I can keep nine percent or Less doesn't mean you can do me.

I have very good genetics. Amlucky. I'm lucky. I am lucky to be able to do this. I am a professional bodybuilder and I compete on bicycles. I have it in my cards to be on the lower end of the spectrum. body fat percentage other people can't do it maybe 20 that's hard for you we'll keep 20. do the best you can you don't need to be 10 15 to be healthy that's great, but if you can't get there and you can get down to 20, that It's also surprising, you don't need to be perfect, just be better than you are and remember, I indicate these body fat percentages that I talk about for men in On average for women you have to add between six and nine percent and that is This is because women have six to nine percent more body fat than their male counterparts.

The second long-term strategy is to leverage habits and the next thing you have to do is leverage your habits. talks about the Temptation package and what I've been saying, what I do personally is I use caffeine in my workouts. I'll take pre-workout 2.0, you can see it on the back and I only use it before training. I drink decaffeinated coffee and caffeinated diet. pop and only consume caffeine, stimulants during my workouts. I also listen to music while I workout and watch YouTube videos to pass the time. Doing cardio makes it much more fun and enjoyable, so if you don't like cardio, find things to do.

Like it and do them in addition to doing your cardio. Very soon you will say: I love cardio. I can have my coffee. I'm doing my exercise. I'm watching my favorite show. I'm listening to Coach Craig, maybe Jeff Nippard on a video and time passes and then he says align your environment with your goals and what I do for this is I tell people out of mind, out of sight, to stop from having junk food in the house, to stop buying trigger foods with which they should be proactive. your health, if you know that you are going to buy certain foods and you will not be able to stop eating them, then do not buy them in the first place, without saying that you will ever be able to eat them, but why have them at home? in front of you every time you walk into the kitchen you have that plate of candy in your work office get rid of it now you do all this congratulations you are losing weight but now that you have lost weight now how well can you not be on a diet forever, a The problem is that people develop body dysmorphia, they reach their goal, maybe it's 10 or 15 body fat and they want more and they keep dieting and eventually they have no energy, they don't feel good and they are never happy, they are never satisfied, you need to have a final game plan when you get to 15, which is perfectly healthy, you say that's enough.

Now I'm going to eat at maintenance, so my suggestion is still eating. The cookbook doesn't end. the diet but allow yourself to eat a little more allow yourself to eat maintenance and at this point it is known as main gain and so that no one is confused what that means, keep your body fat the same, it is 15 15 for life, yes, it could go up and low yes it could vary a little but overall you are now healthy and happy keep it up 15 keep weight training go to the gym lift weights do your cardio get fit there is nothing wrong with that but your goal is not to get shredded more you're not trying to lose weight now you're where you should be you're at your ideal genetic default set point and you want to keep it there and so you can't just say hey I've reached Diet's over 15 I'm going to throw out the cookbook I'm going to start eat regular Pepsi I'm going to have everything and anything I want I can't wait to eat all those foods I haven't eaten in so long no it's for life if you can't don't eat sweets don't stop eating them just eat them in moderation don't do it changes you can't live with make small changes that are easy for you remember that the diet should seem simple, it shouldn't seem It's harder than it is now if you change the meals in the cookbook, keep eating them, you're eating french toast, now keep eating fresh toast, of course you can experiment with pancakes etc., but keep eating from the cookbook.

I don't think you can give up and eat regular pizza and get drunk every night and then you won't gain the weight back, so whatever you do to lose weight, keep doing it, the only difference is that now you'll be able to eat one a little more, maybe Maybe 10 or 20 percent more than you eat, depending on how fast you're losing weight, so just add some calories and maintain your weight, whatever your weight loss goal is, once you get there, just try to maintain it. and so if week after week goes by you notice that your weight suddenly goes up, then eat less again make the changes you made in the first place and don't lose sight of your goal your diet is very weak you don't need to keep track of calories you're just weighing and if you consistently weigh about the same then you have achieved it celebrate your goal and continue to thrive what do I do?

I keep setting goals I want to be even better on the bike I want to win more races I want to be faster than last time, maybe you want to be a faster runner, cyclist, swimmer or lift more weights, build more muscles, just keep doing what you are doing and earn main, and now you have the secret. you know what to do, pick up the damn cookbook, of course, the circular dive book that explains things in detail, if you want more than just a video, six hours of reading, you'll understand exactly what to do, explain this in detail in the book, also choose geo2 Max contains that scientifically proven ingredient nmn is a much greater benefit than just helping you lose weight so many benefits it is essential to get a supplement subscribe click the bell button comment free algorithm like the video if you liked it give it like the video subscribe also watch the poop don't forget phone consultations coaching Plans made by me and my team Circular diet book the training book cookbooks all that follow me on Instagram to go to bike races and until the next time out