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Get a 2 week free trial of the MacroFactor Diet App here: http://bit.ly/jeffmacrofactor ** My Fundamentals Training Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/ ** MacroFactor Diet App: http://bit.ly/jeffmacrofactor [FREE 2 week trial] ** My Ultimate Guide To Body Recomposition: https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ ** MASS (Monthly Research Review): https://bit.ly/jeffMASS ** Rise Gym Apparel: https://rise.ca/jeff ** PEScience Supplements: https://www.PEScience.com/discount/jeff ** Instagram: https://instagram.com/jeffnippard ------------------------------- References: Biggest Loser Study: https://pubmed.ncbi.nlm.nih.gov/27136388/ Weight Loss Maintenance Paper: https://pubmed.ncbi.nlm.nih.gov/31675146/ Self-Monitoring Weight: https://pubmed.ncbi.nlm.nih.gov/18198319/ ------------------------------- Written by Jeff Nippard Filmed by Matt Dziadecki (https://www.instagram.com/dziadecki/) Edited by Jeff Nippard ------------------------------- Music by Epidemic Sound: Siny - Straight Out The Basement https://www.epidemicsound.com/track/hQK9pa1MnH/ Music by Bankrupt Beats: https://www.youtube.com/watch?v=fKAmwrtUxI8 https://www.youtube.com/watch?v=xUCZTjMJr2k Music from Uppbeat (free for Creators!): https://uppbeat.io/t/prigida/prism Music from Uppbeat (free for Creators!): https://uppbeat.io/t/oliver-massa/morning-bustle ------------------------------- In this video, I cover three important strategies on making long term fat loss more sustainable. These science-based tips will ensure that you don’t just lose fat, but you are also able to successfully maintain your new weight. ------------------------------- 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). ------------------------------- 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.

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For the next few months, I’m going to see if I can use the best science-backed strategies for training and dieting to help Cam ditch the dad bod and get six pack abs for the first time in his life. So, if you want to learn how to get a six pack, this video teaches you everything you need to know — from the best six pack workout to the best six pack diet. Click below to try the BWS+ app for free for 2 weeks, no strings attached: https://builtwithscience.com/ Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/?sub_confirmation=1 On Day 1, Cam started out at 160 pounds and, according to a DEXA scan, 25% body fat. But to get visible six pack abs, he’ll need to get down to at least 15% body fat. Here’s the plan: instead of relying on exercise alone to achieve 6 pack abs, our priority is dialing in his diet. The first step was getting Cam to track everything he ate using our BuiltWithScience+ app. On average, he was eating about 2,600 calories a day. To shed around 1 pound of fat per week, we needed to bring that down to about 2,100 calories. But rather than completely overhauling his diet, I wanted to focus on strategic food swaps. While Cam aims to get a six pack, focusing on ab exercises alone won’t cut it. When you’re in a calorie deficit, your body looks for energy, and without proper training, it can burn muscle along with fat. The result? A “skinny” look instead of a lean, muscular physique. To prevent that, we’re implementing a well-structured training program that targets all his major muscle groups. By broadening his back and shoulders, we’ll create that V-taper look to complement his 6 pack abs and achieve a truly aesthetic transformation. And as for Cam’s progress with his six pack diet … With Cam now logging every calorie he was eating on the BWS+ app, he was staying right on track to achieving his 6 pack abs with a daily target of 2100 Calories, and his weight on the scale was quickly moving in the right direction. While this is a great start, getting down to 15% body fat means Cam will need to drop all the way down to 139 pounds. What about cardio? Think of it like the cherry on top. The weight tells your body to keep your muscles, the diet does most of the hard work of losing the fat, and the cardio can just help speed up the process. And rather than forcing Cam to do grueling cardio sessions he’d never stick to long term, I wanted to find something he actually enjoyed. Basketball. But if Cam wanted to rely on cardio alone to lose the same amount of fat he’s been losing through his diet, he’d need to play nearly an hour of basketball daily. So, when it comes to fat loss, a combination of both is key. And in Cam’s case, it was just enough to speed up his progress toward achieving 6 pack abs without affecting his strength in the gym.  In 90 days, Cam lost 11 pounds and shaved 3 ½ centimeters off his waistline. But he’s not quite at full 6 pack abs yet. He’s sitting somewhere around 18-20% body fat. And that’s perfectly fine. Getting lean and staying lean is a marathon, not a sprint. And because we’ve been taking a sustainable approach, Cam was eager to keep pushing to see just how lean he could get. It’s time to take things up a notch with my favorite science-based six pack workout to make his abs really pop. As Cam’s journey to achieving six pack abs continued beyond 90 days, he kept getting leaner. But this is where most people hit a wall. They drop to under 20% body fat and then progress stalls. Why? Your metabolism adapts as you lose weight. Just 10% of your body weight can cause your body to burn up to 200-400 fewer calories per day. So when Cam first started, he needed to eat around 2,100 calories daily to lose a pound of fat each week. But now, after losing 15 pounds, we’ve adjusted his target to 1,900 calories to keep the fat loss going. However, as Cam’s weight started dropping into the 140s, he noticed some side effects. He was more tired and had to go lighter (instead of heavier) in the gym. Here’s why. As you lose fat, your body produces less leptin. In response, your body cranks up hunger signals and tries to conserve energy by decreasing your desire to move. Which can also start to affect your strength in the gym.  The point at which this starts to happen varies for everyone. But for most men, it begins at around 15% body fat, and for women, it is around 25%. As you get leaner, these effects intensify. That’s why getting shredded is not only incredibly difficult to maintain but can also become unhealthy. So after 150 days of Cam’s fat loss journey, we decided to stop his diet. The extra push to get full 6 pack abs just wouldn’t be worth it. The result? He went from 160 pounds to 143 pounds, and from 25.2% body fat to a lean 14.6% body fat. It took time and patience, but that's the key to real transformation. Click below to use the same program Cam did to achieve his incredible transformation: https://builtwithscience.com/

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Hey everyone! I have been a huge advocate for dextrose-based candies, including gummy bears, smartees, sweet tarts, sprees, etc. among others for at least a half-decade now. This is such a vital thing to incorporate into your pre & post-workout routine in order to maximize your results. This will ensure you are refilling your glycogen stores (replenishing your muscles vital carbohydrate energy source). If you want to get lean, ripped, jacked, and feel more energized before and after your workout, have a sweet tooth, and love getting results, then you NEED to add some pre & post-workout dextrose in with your protein shake/other supplements. Follow me on TikTok: @JMarroneHealth

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Struggling to lose fat over 40 despite eating clean and exercising? Sleep could be the missing piece. Coach Brad explains how poor sleep disrupts hormones, increases cravings, and slows fat loss. Learn the 10-3-2-1 sleep routine, plus actionable tips to improve your rest and reset your results. Prioritize sleep and watch your transformation begin. Chapters: 00:00 – Why You’re Not Losing Fat Over 40 Discover the hidden reason behind stalled weight loss after 40—it's not your diet or workouts. 00:47 – The Science Behind Sleep and Fat Loss How sleep influences hormone balance, hunger cues, muscle recovery, and metabolism. 02:05 – 10-3-2-1 Sleep Routine Explained Step-by-step nighttime routine to reduce cortisol, increase melatonin, and improve sleep quality. 03:15 – Tools for Deeper, Restful Sleep Top tips: cool, dark room, consistent sleep schedule, and calming breath work for better rest. 04:12 – Why Better Sleep Equals Better Results Poor sleep leads to cravings and belly fat. Improve rest to accelerate fat loss and energy. 05:09 – How to Lose 10–30+ Pounds Without Dieting or the Gym Get free access to Coach Brad’s method for transforming your body without extreme restrictions. Are you a Christian man over 40 looking to improve your body, mind, and spirit? Coach Brad shares his personal journey to becoming his best self by 50, focusing on fasting, nutrition, and accountability. Learn simple, effective fasting techniques and a sustainable eating plan to transform your health. Subscribe for weekly tips and get access to the 8 Hacks Guide to start your journey today! Go here to grab it for free https://www.getyouinshape.com/8-tips/ #SleepForFatLoss #Over40Fitness #HormoneHealth

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