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Reduce the carbs, intermittent fasting.

For calves you need a long stretch like 2 to 3 seconds before you contract. Also, push volume and frequency over heavy weight.

Keto with intermittent fasting

@Rich Cooper Very important to point out that the fat you lose starts in the extremities and leaves the abs and lower back last. It’s a long game. There is no quick way to do it. Most give up because their waistline isn’t changing much but the rest of their body is. You need to push for a bit past the stage where you feel there’s no progress and it will pay off.

My friend in High School used to tell girls he had a 48 pack. He would go “48 Pack Prevails!” He was actually the Defensive Player of the Year on our football team, normal size and weight but he played linebacker

Thanks for this. Def checking out the full length.

Top quality education on this channel. Thanks Rich and Jaren.

Just turned 49. Last year dropped over 20kg and in the gym five days per week. A long way to go but looking way different. 110kg to 87kg.

This is 90% diet. I've never been fat, but I have been "bigger", never to the point where I had a gut, I have always worked out and the main difference is what I eat. I noticed getting towards 30 and past, what I ate really mattered. I'm getting close to 40 now, I can tell when I eat crap. I absolutely love burgers and fries and I can't resist those, when I eat at a fast food, I feel like crap, I just try to do it as little as possible. Something like pasta or pizza, I also enjoy, but every time I have some, I feel like crap after. Another way to test how crappy food is: go for a run directly after a meal, or even an hour after, if you eat well, the run goes smoothly, eat crap and basically you'll feed the crappy food trying to come back up and kind of wanna puke. 1 thing though and this is only during workouts, but it mostly applies to running: I enjoy eating candy. I know it' s bad, but I just can't help it. When I run though, these are goods assets to have. Now there's one condition though for eating candy (best to go for gummies) during runs: these have to be long runs, half or full marathon or more. When I do these, I pack water of course, the more you're used to the distance, the less water you drink btw. I also pack fruit and some gummies when I run. Eat a good meal the day before and eat a nutricious meal after. Now when you run long disatances, you can afford to eat a cheat meal, but I still prefer not to. For me running is my go to to lose some weight besides the diet. I do the rest of the body on my rest days, basically get a full workout every week this way. Fully agreed with Jaren, when you got a nice body, people notice, even if they pretend otherwise, both guys and girls look at you differently.

Nice. Wherever you are with getting fit or losing weight, keep going. I've been on and off the gym depending on how demanding my office job is but trying to maintain consistency. February 2022, I was 65kg. February 2023, I'm still 65kg but gone from size 32 pants down to 28, seeing my vascularity for the first time in my life, and my shoulders no longer look like blobs... There's definition, and actual striations. Moral: DO THE WORK.

Some people do have better ab genetics than others, and some have to work hard to train/hypertrophy them in order for them to be more visible, but I agree that all people are capable of getting lean enough to see their abs.

Loved it more like this Rich thank you.

Loved your (audio) book. Listen it 3 times straight already Suggestion Rolo and others ask you to read their books. Perfect tone, calm etc... Thank you from 🇵🇹 Fino senhores 🗿🍷

my strategy was fairly simple...eat clean once a day and when im hungry i drink sparkling water to feel full and 15 min abs once a day and thats it...and hardly any carbs.

8:49 they need to understand the science behind carbo-Hydrates. Ever one gram of carbs stores and bonds to 4 grams of water. So 500 grams of carbs (1 lbs of carbs) can increase your weight up to four pounds of water. Your body needs water to store excess carbs.

I do core push-ups walking light weights and indoor bike. Eat healthy sleep well as well. My weight is around 77kgs to 81kgs and I am 5'10/5'11. If I go up to 85kgs I really feel it. For me under 75ks is too light. I am also 50 years old. Some good days some bad days but consistency and discipline is the key.

Yep

Listening to 50 Shades of Green I’m dealing with the same issues. I can’t consume any form of carbs or sugar without bloating. I have to cut nuts out too. 5’11, chest 42 inches. At 190 good definition, can still see abs etc but 32 inch waist. At the 170’s more ripped and waist is 29.5 to 30.5 inches.

For me... the magic bullet combo was pilates once a week, run 6k twice a week and never spoon sugar into or onto anything

Big calves? Skipping(best option), running, martial arts helps too (always on your toes when kneeing and kicking)

What helped me lose weight is eating tons of meat. Keep my carbs low and lift weights, run and do BJJ

Haven't watched the video yet but belly fat is still the only thing that plagues my physique in my upper body after one year because although it's improved I still don't have a six pack

The most accurate is an MRI after cadaver dissection.

DXA scan is a Duel X-ray Absorptiometry. Not lasers.

Best tip… stop eating 😂

Stay away from potato chips and other similar snacks. They're the worst. Also exercise.

I weighed 240 back in Highschool 5 years late rI’m at 180 .

The fitness industry aids the female fashion industry, but not much at all for men. Most clothes are for fat men or skinny men. I too have large quads, glutes, and calves, with a small waist, large torso, yet medium length. I tailor my own clothing to fit around my back&legs

dude reveals he's on TRT at the end. people on TRT have an advantage over natural people because their levels are constant and steady regardless of what time of the day it is and they have advantage when cutting as well... still great information in this video though

Hey rich , regarding your legs spacially if you have long legs , don't do squat , and start your work out with leg extensions and hak suquat

That explains why my body fat scales always have me just over 20%

Eat steak for about 3 months. It ain’t hard.

Gonna go for abs this year, starting March 1st.

I went for phospholipid IV’s every other day for 4 weeks and I’ve lost 4 stone… Dam those Mycotoxins from Mold….I will say without lengthy fasting and strict diet I’d have been perhaps 5-6 stone overweight as opposed to 4 say.

The older bodybuilders back in the day would do vacuums. Suck in your gut count to 10 do it throughout the day.

Not everyone can have a 6 pack naturally and healthily. Between 17-19, I played soccer and we trained 6 days a week every week. I never got to a 6 pack. I've always been chubby as a kid and leaned down after getting a severe flu at 15 during puberty. The best I've gotten to is where u could kinda see a slight impression of 2 abs. And then again in 2017 when I did construction and walked 21,000 steps per day and had been intermittent fasting a few years. At the time I started I was a 205 and I dropped down to 184. Which is pretty much how I looked at 155lb when I was 17. My body composition is just not meant for being super lean as when I get too small, my head looks too big for my body. Like a literal bobblehead toy. I'm strong as fuck, can lift a ton and my endurance is good.

knowing your bodytype is important. as an endomorph, eat once a day and you'll still be 'built' but lean

Abs are a diet exercise..No matter how many sit ups, crunches you do, it ain't gonna work if your diet sucks...

Jaren mentioned TRT dose? I assume he means Testosterone Replacement Therapy?

Abs are made in the kitchen just as much as they are made in the gym.

Walk 10k steps everyday. That alone is enough to start losing eeight.

Sounds like Jaren is using the laptop mic.

You need a calorie deficit to lose fat

Your answer for belly fat is Chris Heria.

That’s a flat stomach…

eat less, exercise more

Should of started it by saying there is a huge advantage compared to average male being on trt. Making it sound easy but your on trt.

I’m an ectomorph, which gives me a lot of leeway on diet, but my suggestion is to make a shift in what you consider a treat. Berries and Greek yogurt tastes good as fuck. You don’t have to go all the way into Ben & Jerries. Look better, feel better.

Waste of time making charts and tracking numbers. My role is if I'm going to sit on the couch I better be tired. I don't ever sit on a couch without doing it at least 50 push-ups.

Eat less food lol

Stop using the world "guys", we are Men!

You lose body fat in the abdomen region by doing heavy deadlifts and squats not by doing boring crunches& leg raises.

I'm sorry, but six-pack has nothing to do with your health - or even fitness for that matter. For vast majority of guys it's unattainable anyways without going into pretty low bodyweight, which is a very bad idea for a male. Majority of women (I mean real, quality women) don't even find guys with six-pack attractive - in fact, they'll see them as narcisissts overly obssesed with their looks, which is fundamentaly feminine and not masculine trait. And they'd be right, in a sense that getting a six-pack requires a whole lot of dedication and effort, which would for example be instead much better spent on getting bigger and stronger (in other words - useful, rather than "aesthetic") which, btw, women will generally find that much more attractive, since they primarily care about mans' performance and abilities. Unless, of course, you're in the top 0,1% of genetics, then you can naturally maintain six-pack easier. Or if you're on drugs. Which brings me to the other point. Anyone with decent understanding of physiology can clearly see, that it is very likely that Jaren is on some PED's on those "after" pictures, which would make his advice useless, even if it was based on some actual knowledge (it's not though). Or he has top like 0,01% genetics, that's always possible, but which is more likely?

Pffftt, I’m one day away from a 9 pack, I’m tuned to the max, I eat unicorn meat and feel great, shredded. I’ll leave some puntang for you rookie 1% ers.

Imagine pretending to be an alpha-male while simultaneously filming yourself uploading a video onto a kid's social app about losing belly fat

Ozempic 🎉.