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(1) Caloric Deficit, (2) Lack of Sleep, (3) Salt Intake, and (4) Not enough balance between weight training and cardio

Jerry is the most knowledgeable person on KZfaq. Science might not be exciting for everyone but I like knowing why.

Modified ketogenic diet only eating carbs when the body needs them for workouts to prevent glycogen depletion, a slight caloric deficit cycling with a cal surplus day every 3-5 days to keep the metabolism in check, low steady state or HIIT cardio, and drinking plenty of water with electrolytes. Supplement cinnamon and chromium. Also slowly reduce sodium weekly and keep potassium high. A lot of people are just carrying water retention not necessarily high body fat.

Fantastic tip regarding the thyroid, if you're under 50g's of carbs a day it can cause the thyroid to adapt and go into 'reverse' which slow's the metabolism down; it explains why you should have a cheat day at weekend, or as a bodybuilder once said to Ric Draison (who was low carb most of the time) 'you should probably look to increase carbs and calories every 4 days, not just every Sunday'. Im pretty sure this was just an observation through experience from this person back in the 70's, but the science backs it up

Everybody is trying to cut when they only weigh 145 soaking wet lmao

As a former bodybuilder the first and best thing to do is get a body composition to know your percentage. People lifestyles are different so you have to tailor your own considering eating habits, sleeping, work, tolerance level. The key is to maintain muscle while using broken down fat tissue for energy. The way I went about that is heavy good form high intensity lifting in the range of 5 to 7 reps on everything except abs and 1/2 of calves workouts. Nutrition I follow was intermediate fasting where I cut all foods out from 12 midnight to at least 3pm the next day. Absolutely nothing except water or black coffee. After 3pm(better if longer) when you do eat it's important that you don't try to make up those calories in that short window before midnight. I went from carbs to basically none by just vegetables and meats.It can be tough but the rewards are worth it. This is done to keep your blood sugar low and the minimum release of insulin which will keep you more out of fat storing mode. And at last make a short and long term goal. Health is the key of what's important but let's not kid ourselves because we all want to delight our eyes. For most men if they can would walk around no more than 10% or less body fat and women 17 or less. Get a composition 1 to 3 months in between according to how much time you put into all of this. Remember the key is to take off body fat and NOT muscle! This is difficult to do I KNOW. A pound of fat equals a 3500 calories deficit. Anyone can lose a pound a week but where's that pound coming from? Other than the composition realistically ask your self how many pounds of fat will it takes for you to get to that percentage. Of course a fatter person can lose fat easier so they can take off more every so many days without losing muscle. Overall again let's say you choose to target 20 pounds of fat weight and you give yourself 6 months. Instead of targeting so much a week you divide 132 by 20 and that will give you a better balance of how much weight to take off in 20 days between your composition checks. Adjust as needed if you're losing muscle along with your fat. I do use and adjust my cardio if I'm losing too fast or slow. I hope this helps someone. Again when people say I want to lose weight, they're actually saying I want to lose fat ONLY because the muscle you keep will give you a faster metabolism but you'll reach your goal quicker, you'll be healthier and muscles looks great even on women. Happy living...

Clarification - reverse dieting that bodybuilders SHOULD be doing (but 80% of them don't) after a contest prep negates the health issues of "yo-yo" dieting. It generally takes 4-6 weeks to regain norma metabolic function after hard dieting.

Clen + Low Carb + Cardio = SHREDDEDDDD ASSS FUARRKKK

Jerry video + phenibut =best sleep ever

don't by food someone else cooked, exercise, get plenty of sleep, drink water.

Who cares if I'm burning fat during the workout? If the carb drink forms part of a total calorie deficit, my body will burn the fat later while the carb drink enables me to expend more overall calories than I otherwise would.

Thank you for the information Jerry. Love your vids! :D

This guy is phenomenol thanks for the information for free

Good to see you!!!! Thanks for the post!!!

Great video and I really appreciate what u said about adopting a dog from a shelter. In my experience they really are more loyal and have more integrity than most people. Really admired that u said that :)

Another reason why many can’t lose weight is because we were taught to associate food with pleasure and in turn, the pleasure we chase is actually greed which that greed is disguised as yummy, i want more and more because it taste good and makes me happy.

This man is very knowledgeable!!! Subbed !

I can listen to you all day...

Thanks GI and Jerry! (my phone never enters the gym, lol) It's frustrating seeing "gurus" still claiming the body is like a boiler; energy in vs. energy out. They tend to ignore insulin and all the interfaces and feedback loops involved in fat storage or use.

Golden! Thanks Jerry!

So much useful information in one video. 👍🏻

Hi Jerry! Great info but I knew them for the fact I perfectly remember your great old article you are reading in the video. I m going to subscribe again to your newsletter. Ciao

good dog ending....true!

Interesting video thanks Jerry

Very interesting stuff Jerry. I like your capsules videos, they are quite informative. I trust your expertise and research, also knowing you have been a serious natural bodybuilder during your life time. I am now struggling for the past 3 years with bringing back my body fat to about 11%. I would like to go to 10%, but let's us start realistic. I was 11$ at 31 years old. I had stop bodybuilding around 32, doing mostly martial arts and some conditioning. I am 5'9"" and at one point I went form 178 pounds 11% body fat indulging myself to 203 pound of excess body fat mostly. Anyways, I am back at bodybuilding since I am 41, but I health problems with a minor surgery that caused me to stop training in between for almost 5 months. Point is I have been listening to so many KZfaq videos on how to diet and keep muscles. So now I am about maybe 14% body fat, but I am facing that age slowing down metabolism that those 5 o 6 pounds to lose are almost impossible, and I am confirming that I have French Caucasian Nordic ancestor straight from Normandy, so I have that survival fat layer mostly around my waist like you talk about in your capsule. So being about 14% body fat, having all that fat only around that region makes it more of a challenge. To add I have an inflammatory bowel condition with a permanent surgery, so I cannot do much cardio or stressful exercice like jumping jacks or running that would hit my internals causing discomfort and pain. I have pretty much built a nice gym in my basement and I am really starting to enjoy training again. So after watching many videos and testing my metabolism, I find that in the winter I eat more meals and I should concentrate on lean bulking, dieting more in caloric deficit in during the summer. I have done this this year and was able to lose much wait but some muscles in the process. So I believe my strategy on lean bulking during the winter (I teach so I am on vacation almost all summer) and leaning down in the summer might just work. This task of leaning down would have been so easy during my twenties. This is why I take time to share. Not only to encourage myself and set some goals, but also for guys like me in there mid-forties that are starting to struggle with the first signs of aging and may be facing the same issues. I believe it is a perfect time in life to get back in top shape. Then cruise on that physique for the incoming years that will be even harder, like maintaining muscle mass etc. I practiced martial arts for many years and I also think that weight lifting is a great complement. I was introduced to this idea by one of my youth idols Jean-Claude Van Damme.

diet plus exercise: endomorph over 40 uses first muscles (to reduce energy needs) and hold on fat (to survive the ice age winter).Because it's complicated, not impossible.

U R amazing. This video was great

Great Info!!!!

So what the fuck. Can't work out fasted and can't workout nonfasted. Then I just starve and die

alway's great video's...try to speak into a mic because its hard to listen because the volume is to low..

If I stay pretty lean while doing heavy weight training and a set in stone diet but no cardio, can I burn fat by just adding cardio and not changing my diet? This is for contest prep.

Being lean is a way of live , not a diet . Iam 56 years old never had a day over 10 % bodyfat

What about insulin-dependant diabetic athletes?

Video at 6:14 has it backwards - claims that "fasting before workout lowers Resipratory Quotient" = true, but that indicates burning MORE fat, not less. "The RQ is essentially the ratio of carbon dioxide eliminated to oxygen consumed. Roughly: RQ = C02 eliminated / O2 consumed. A RQ closer to 1 typically means more carbohydrate is being burned and a value closer to 0.7 typically means fat is being burned." You want the lowest possible RQ otherwise you are just burning that bag of chips...

Speed walking ( lite aerobic) while fasting is best....to prevent muscle loss n burn fat

CONGRATS GRENADE JAY. YOU MADE THE GENIRON COVER @grenadejay

You know Jerry is a genius when he throws dark towels over his mess.

Actually most people underestimate the amount of calories they eat. I eat oatmeal and a banana 1/2hr workout. No problems burning fat as it’s my 1st meal of the day and I have low glycogen levels

The question is how much carbohydrates and calories does one need to consume, and for how long, to increase the metabolic output of the thyroid?

Well the more you exercise the more hungry you get.. as you said it takes extraordinary willpower not to eat... I think the trip is define the right amount of exercise to the right amount of food and what you eat can make a difference.. I find myself lose weight quickly but to get shredded takes extraordinary willpower... the thing is why do you have to be shredded having low body fat is healthy.. 12 to 15%.. shouldn't be a problem for people's health

The volume on the sound at the beginning and at the end killed my ears

@ Jerry Brainum (or knowledgeable Samaritan): if I subscribe to the Applied Metabolics newsletter can I read archived previously-released newsletters? Or am I limited to the monthly releases? Cheers and love your content.

I’ve been training all my life, now I’m 60 years old still work out four times a week my diet is very good but gaining fat around the belly, that’s because of ageing and low testosterone, I started taking testosterone TRT which they call it to start strong replacement therapy, and there went the belly fat all gone and 25% more muscular and more powerful. After a certain age to stay lean and strong and muscular is almost impossible.

So..what we should eat before workout,what is the best food to eat before workout? Tnx

quick question for the group. went and had my testosterone levels check said it was 261. I'm 43 not overweight and I'm in great shape. after talking to the doctor it seems like a big pharmacy scam and not worth it. thanks for your feedback

Don't eat protein or carbs before working out and don't work out fasted... got ya.

Insulin level is the elephant in the room

I've always regained my weight back after 5 weeks, not 5 years

Holy crap, I've been taking gatorade before workout lol

If you before a workout you don't burn fat...if you don't eat before a workout you don't burn fat

Clen, t3, ECA, dnp lol

Is clen even worth taking in consideration with diet and exercise?

eat less, move more

Thank you

RIP my earphones. 😕

how should someone with hypoglycemia lose the weight is my question.

So, wait a minute. It sounds like you're saying that some people, no matter what, are NOT going to lose weight. I'm just gonna continue to exercise and eat right. You're making this into an incredibly complicated subject

Fat is burned when we sleep

The problem with me is when I do strength training I eat more because I'm always hungry somebody please explain why

Do pre-workouts hamper fat loss?

If you dont change your diet comp how can you change your body comp

Ice cream and cookies

Jerry, what are the pros and cons between sweeteners in terms of both body fat loss and internal health when comparing say--Sweet N' Low, Stevia, and Agave?

Huma Pro vegan friendly?

How soon before a workout would you suggest eating carbs.

competitive bodybuilders can't be judged as normal folk gaining and losing weight as they are training hard and come down to a cut weight,where a fat person not doing competitive bodybuilding is just that a fat person,that type is effected by yo yo dieting

Calorie deficit pure and simple

Don’t eat after 6

Yeah yeah your new letter, we know.

Test, Winny and Tren. keep it simple no need to overdue it tbh.

does this mean I shouldn't eat McDonalds every other day.

Eat less, do cardio. Duh. Just saved you 25 min.

TMI TMI TMI WHY WOULD ANYONE EVEN TRY TO LOSE WEIGGT!

What do you think about the ketogenic diet?

Sounds like bro science. Pulling statements from this study and that study; statements which cancel out each other. How is any of this useful ?

DDDOOOOOOMMMMMM

25 minutes to watch an individual read off a piece of paper?

things aren't complex, parasites say things are complex so they can steal tax money or sell u goofy crap and then claim the imagined problem got fixed, fuckery!