Do This Every Day To Get Lean (SCIENCE BASED)
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Date: 2024-01-30
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Comments and reviews: 20
Dimitriy1337
00: 01 Get lean with consistency and minimal time commitment.
1)Consume the right foods and manage your calorie intake.
2)Focus on conditioning and maintain consistency in your workout routine.
01: 17 Determining and using your maximum heart rate for cardiovascular training
1)Use 220 minus your age to find your max heart rate
2)Different training zones are based on percentages of max heart rate
02: 45 Follow a specific training protocol based on effort levels and a 7-day calendar.
1)Use a 7-day calendar to allocate specific training zones for each day of the week.
2)Commit to daily workouts and maintain the sequence even if schedule adjustments are needed.
04: 04 Zone 2 workouts are low effort and versatile.
1)Zone 2 workouts involve low-effort activities like walking, cycling, rowing, or swimming, maintaining around 60% of Max heart rate.
2)Zone 5 workouts are high-intensity activities at around 90% of maximum heart rate, such as sprinting, StairMaster, cycling, or rowing.
05: 25 Different exercises have different work-rest ratios for effective workout.
1)Sprinting and stair Master have a 1: 2 work to rest ratio, while cycling and rowing have a 1: 1 ratio.
2)For a five minute workout in zone five, sprinting or stair Master requires high effort for 20 seconds followed by 40 seconds of rest. Cycling or rowing requires best effort for 2. 5 minutes, then a decreased effort for the second half.
06: 50 This workout prevents muscle loss during cardio.
1)The 545s workout consists of five exercises done for 45 seconds each, followed by 15 seconds rest.
2)The exercises target different muscle groups to ensure overall body engagement.
08: 09 Modify exercises as needed to complete the workout
1)Rest pausing can help complete the full 45 seconds of exercise
2)Bailout options are available for push-ups and split squat hop
09: 30 Gradually increase workout intensity over four months.
1)Zone twos increase to 20 minutes, zone three and a halfs to 15, and zone fives to 10.
2)Despite short workouts, commitment and effort will increase calorie expenditure for fat loss.
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00: 01 Get lean with consistency and minimal time commitment.
1)Consume the right foods and manage your calorie intake.
2)Focus on conditioning and maintain consistency in your workout routine.
01: 17 Determining and using your maximum heart rate for cardiovascular training
1)Use 220 minus your age to find your max heart rate
2)Different training zones are based on percentages of max heart rate
02: 45 Follow a specific training protocol based on effort levels and a 7-day calendar.
1)Use a 7-day calendar to allocate specific training zones for each day of the week.
2)Commit to daily workouts and maintain the sequence even if schedule adjustments are needed.
04: 04 Zone 2 workouts are low effort and versatile.
1)Zone 2 workouts involve low-effort activities like walking, cycling, rowing, or swimming, maintaining around 60% of Max heart rate.
2)Zone 5 workouts are high-intensity activities at around 90% of maximum heart rate, such as sprinting, StairMaster, cycling, or rowing.
05: 25 Different exercises have different work-rest ratios for effective workout.
1)Sprinting and stair Master have a 1: 2 work to rest ratio, while cycling and rowing have a 1: 1 ratio.
2)For a five minute workout in zone five, sprinting or stair Master requires high effort for 20 seconds followed by 40 seconds of rest. Cycling or rowing requires best effort for 2. 5 minutes, then a decreased effort for the second half.
06: 50 This workout prevents muscle loss during cardio.
1)The 545s workout consists of five exercises done for 45 seconds each, followed by 15 seconds rest.
2)The exercises target different muscle groups to ensure overall body engagement.
08: 09 Modify exercises as needed to complete the workout
1)Rest pausing can help complete the full 45 seconds of exercise
2)Bailout options are available for push-ups and split squat hop
09: 30 Gradually increase workout intensity over four months.
1)Zone twos increase to 20 minutes, zone three and a halfs to 15, and zone fives to 10.
2)Despite short workouts, commitment and effort will increase calorie expenditure for fat loss.
reply
Project_2501
How to get lean without doing any of this: INTERMITTENED FASTING!
Do 36h of fasting two times a week and you will lose weight healthily and fast! 36h sounds like much, but it's actually just one full day and not eating until noon the following day. On the other days you eat what ever and how much you want and that is the beauty of it! And it is entirely free and will even SAVE you money, because you consume less!
Pick two days of the week, e. g. Mondays and Thursday (is what I do) or Tuesdays and Fridays. Lets take the first example - you don't eat from Sunday 9p. m. on, don't eat the entire Monday until Tuesday noon. That's it. Only drink water during this time. No broth, no black coffee, no unsweatened tea (because those will make you feel hungry) only bottled H2O! (don't ever drink foucet water, no matter how your city claims how clean it allegedly is, it's full of metals, mold and algae - you should only use faucet water for cooking or consume it boiled for at least 3 minutes to kill ever last bacteria in there and run it through a carbon filter no matter what! Also try to use glass bottles instead of plastic, because plastic consists of carbon molecules that are very close to hormones and effect on your body in exactly that way. Repeat the process from Wednesday 9p. m. on, don't eat the entire Thurday until Friday noon. You will lose about FOURTY pounds within 4-6 months! Thank me after these four months! The beauty of it is, that because of fasting, you will feel less hungry in general, will automatically eat smaller portions and you won't have cravings for sugar anymore because you are healthily regulating your body's insuline household (which is the main thing that is broken in most people's bodies and prevents them from losing weigth, sometimes even when working out. First two weeks are tough, but after that you are so used to it, that you won't even mind anymore. Try it, the only thing you have to lose is fat.
reply
How to get lean without doing any of this: INTERMITTENED FASTING!
Do 36h of fasting two times a week and you will lose weight healthily and fast! 36h sounds like much, but it's actually just one full day and not eating until noon the following day. On the other days you eat what ever and how much you want and that is the beauty of it! And it is entirely free and will even SAVE you money, because you consume less!
Pick two days of the week, e. g. Mondays and Thursday (is what I do) or Tuesdays and Fridays. Lets take the first example - you don't eat from Sunday 9p. m. on, don't eat the entire Monday until Tuesday noon. That's it. Only drink water during this time. No broth, no black coffee, no unsweatened tea (because those will make you feel hungry) only bottled H2O! (don't ever drink foucet water, no matter how your city claims how clean it allegedly is, it's full of metals, mold and algae - you should only use faucet water for cooking or consume it boiled for at least 3 minutes to kill ever last bacteria in there and run it through a carbon filter no matter what! Also try to use glass bottles instead of plastic, because plastic consists of carbon molecules that are very close to hormones and effect on your body in exactly that way. Repeat the process from Wednesday 9p. m. on, don't eat the entire Thurday until Friday noon. You will lose about FOURTY pounds within 4-6 months! Thank me after these four months! The beauty of it is, that because of fasting, you will feel less hungry in general, will automatically eat smaller portions and you won't have cravings for sugar anymore because you are healthily regulating your body's insuline household (which is the main thing that is broken in most people's bodies and prevents them from losing weigth, sometimes even when working out. First two weeks are tough, but after that you are so used to it, that you won't even mind anymore. Try it, the only thing you have to lose is fat.
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giovannidominoni
technically, when you determine the zone training, you should check you heart rest rate (for example 60, your max (for example 180, and so you have a 180-60=120 delta. Now you use those percentages you showed: zona 2 will be 60% of 120 (72) your resting hear rate (7260 = 132. And no, walking, even fast, will never be considered zone 2 (unless you are in a really really bad shape. Zone 2 is normally a slow run, at jog speed. (this is taken from the book 80/20 Running: Run Stronger and Race Faster By Training Slower by Matt Fitzgerald, Robert Johnson. Instead, talking about the 2 zone 5 trainings a week, I'm with you. But also 20 mins at zone 4 is pretty good (best exercise for Vo2Max is considered to be interval training with 3-4 minutes in zone 4, ending to exhaustion. Then jog, waiting until your heart drops again in zone 2, then repeat. 3-4 reps. This is my favourite, works like a charm)
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technically, when you determine the zone training, you should check you heart rest rate (for example 60, your max (for example 180, and so you have a 180-60=120 delta. Now you use those percentages you showed: zona 2 will be 60% of 120 (72) your resting hear rate (7260 = 132. And no, walking, even fast, will never be considered zone 2 (unless you are in a really really bad shape. Zone 2 is normally a slow run, at jog speed. (this is taken from the book 80/20 Running: Run Stronger and Race Faster By Training Slower by Matt Fitzgerald, Robert Johnson. Instead, talking about the 2 zone 5 trainings a week, I'm with you. But also 20 mins at zone 4 is pretty good (best exercise for Vo2Max is considered to be interval training with 3-4 minutes in zone 4, ending to exhaustion. Then jog, waiting until your heart drops again in zone 2, then repeat. 3-4 reps. This is my favourite, works like a charm)
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cjzanders5430
I’ve done plenty of research and I have found no consistency on heart rate or zones being substantially more effective at burning fat than aerobic exercises proportionate to the same amount calories burned. There’s no one in history that has exclusively sprinted or zoned 2ed themselves into 6 pack abs unless they were at a minimum bmi and have good abs genetics. No one is going to look like that first picture from sprinting alone. Getting that shredded look does take muscle building and resistance training, which is why P90X and kettlebell style training is exceptional for that. Or, a person can just consistently lift heavy or target the larger muscles (squats/quads, etc) to see more growth stimulus of muscles and more calorie burn at rest. Work = mass x distance.
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I’ve done plenty of research and I have found no consistency on heart rate or zones being substantially more effective at burning fat than aerobic exercises proportionate to the same amount calories burned. There’s no one in history that has exclusively sprinted or zoned 2ed themselves into 6 pack abs unless they were at a minimum bmi and have good abs genetics. No one is going to look like that first picture from sprinting alone. Getting that shredded look does take muscle building and resistance training, which is why P90X and kettlebell style training is exceptional for that. Or, a person can just consistently lift heavy or target the larger muscles (squats/quads, etc) to see more growth stimulus of muscles and more calorie burn at rest. Work = mass x distance.
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alexsimmonds4692
Written it out for myself, thought I'd paste.
Mon: zone 2
Tues: zone 5
Wed: zone 2
Thur: zone 2
Fri: zone 2
Sat: zone 3. 5
Sun: zone 5
Zone 2: fast walking, cycling, rower, swimming low heart rate should be able to talk
Zone 3. 5: 545's, 5 exercises 45secs each, 15secs rest, 1m per exer see below
Zone 5: sprint/stairmaster max 1: 2 20/40s,
cycling rowing 1: 1 2. 5m full 2. 5m zone 2
545's
Squat. Rachet squat, jump 40deg squat
Pushup. Pushup
Low pos chain. Bridge and reach over shoulder
Up pos chain. Superman pressout
Lunge. Split squat hop, spit squat jumps
Time:
Month 1: 2=15m 3. 5=10m 5=5m
Month 2: 2=20m 3. 5=15m 5=10m
Month 1: 2=25m 3. 5=20m 5=15m
Month 1: 2=30m 3. 5=25m 5=20m
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Written it out for myself, thought I'd paste.
Mon: zone 2
Tues: zone 5
Wed: zone 2
Thur: zone 2
Fri: zone 2
Sat: zone 3. 5
Sun: zone 5
Zone 2: fast walking, cycling, rower, swimming low heart rate should be able to talk
Zone 3. 5: 545's, 5 exercises 45secs each, 15secs rest, 1m per exer see below
Zone 5: sprint/stairmaster max 1: 2 20/40s,
cycling rowing 1: 1 2. 5m full 2. 5m zone 2
545's
Squat. Rachet squat, jump 40deg squat
Pushup. Pushup
Low pos chain. Bridge and reach over shoulder
Up pos chain. Superman pressout
Lunge. Split squat hop, spit squat jumps
Time:
Month 1: 2=15m 3. 5=10m 5=5m
Month 2: 2=20m 3. 5=15m 5=10m
Month 1: 2=25m 3. 5=20m 5=15m
Month 1: 2=30m 3. 5=25m 5=20m
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fredsmedley
A great video, Jeff, as always, but the zones lose their significance as you age. I am 75 and still train six days a week with weights and cardio (running, cross training, etc. Until five years ago I was running ultras (60 miles) but these days do shorter distances. According to the 220 - age formula, my MHR should be 145, with 60% being 87 and 90% being 130. However, two days ago I ran an easy five miles at an average HR of 137 and MHR of 164, so clearly I am able run comfortably at well over the HRs produced by the formula. How do I, or anyone else who is long in the tooth and still active, calculate realistic zone parameters I've asked the same question in several forums but not received any answers.
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A great video, Jeff, as always, but the zones lose their significance as you age. I am 75 and still train six days a week with weights and cardio (running, cross training, etc. Until five years ago I was running ultras (60 miles) but these days do shorter distances. According to the 220 - age formula, my MHR should be 145, with 60% being 87 and 90% being 130. However, two days ago I ran an easy five miles at an average HR of 137 and MHR of 164, so clearly I am able run comfortably at well over the HRs produced by the formula. How do I, or anyone else who is long in the tooth and still active, calculate realistic zone parameters I've asked the same question in several forums but not received any answers.
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MitchyBoix
Losing weight is as simple as burning more calories that you eat/drink everyday. In theiry you dont need to workout to lose weight but helps soeed up process and makes you feel better. If you wanna lose weight, do exercise that makes you feel good and can work hard at and eat less calories. Calorie count is a good way of measuring.
If you enjoy food and dont care, then do whatever the hell you want. If you want to enjoy any food and not get fat then have count the calories and make sure it is less or the same as what you should be intaking. All in all will helo you lose weight. The concept is simple but the discipline and will to change your daily routine is the biggest battle for anyone.
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Losing weight is as simple as burning more calories that you eat/drink everyday. In theiry you dont need to workout to lose weight but helps soeed up process and makes you feel better. If you wanna lose weight, do exercise that makes you feel good and can work hard at and eat less calories. Calorie count is a good way of measuring.
If you enjoy food and dont care, then do whatever the hell you want. If you want to enjoy any food and not get fat then have count the calories and make sure it is less or the same as what you should be intaking. All in all will helo you lose weight. The concept is simple but the discipline and will to change your daily routine is the biggest battle for anyone.
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athleanx
Great video Jeff. You seem way more honest and authentic than any other video I watched. Plus you actually tell us what to do and how. Everyone else tells you how great this or that is but won’t help unless you pay.
BUT. I’m super confused on the zone stuff.
I swim a mile every weekday. Try and run at the weekend. But when I swim it is definitely not zone 2. I’m always trying to improve and get faster and my average heart rate is normally in the 160’s. Well that’s zone 5. I’m 50. It takes around 30 minutes to swim a mile. I like swimming everyday. So I don’t know how I can make this work. Any ideas
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Great video Jeff. You seem way more honest and authentic than any other video I watched. Plus you actually tell us what to do and how. Everyone else tells you how great this or that is but won’t help unless you pay.
BUT. I’m super confused on the zone stuff.
I swim a mile every weekday. Try and run at the weekend. But when I swim it is definitely not zone 2. I’m always trying to improve and get faster and my average heart rate is normally in the 160’s. Well that’s zone 5. I’m 50. It takes around 30 minutes to swim a mile. I like swimming everyday. So I don’t know how I can make this work. Any ideas
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ChrisMisMYhandle
Ive been doing quite consistant strength training and cardio. 4 days a week bro split, other days (at least 6 total per week) doing olympic lifting and crosfit with additional 30 mins of cardio on the lifting days for about 2 years.
I got really big and strong but still was about 25% body fat. I got a macro tracker and since then ive begun slowly cutting down. I still eat a lot but its changed my perception of food. An extra tablespoon of oil, or butter on bread each day can turn maintenance or a defecit into a surplus. If you like food, a macro tracker is the only way to cut IMHO
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Ive been doing quite consistant strength training and cardio. 4 days a week bro split, other days (at least 6 total per week) doing olympic lifting and crosfit with additional 30 mins of cardio on the lifting days for about 2 years.
I got really big and strong but still was about 25% body fat. I got a macro tracker and since then ive begun slowly cutting down. I still eat a lot but its changed my perception of food. An extra tablespoon of oil, or butter on bread each day can turn maintenance or a defecit into a surplus. If you like food, a macro tracker is the only way to cut IMHO
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me1976ac
The whole what is my accurate heart rate zone 2 or 5 thing is very individual Jeff went with with 220 minus age for simplistic as it's too long a topic for a short informative video which is what it is, so please don't knock him for that!
He did say if you can talk in sentences but with laboured breaths you are in zone 2, if you can't hold a conversation you've probably going to hard.
Dr Peter Attia and his talks with with the trainer of team uae cycling team inago San millan will get into blood lactate measuring and everything if you really want to go in depth on the subject.
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The whole what is my accurate heart rate zone 2 or 5 thing is very individual Jeff went with with 220 minus age for simplistic as it's too long a topic for a short informative video which is what it is, so please don't knock him for that!
He did say if you can talk in sentences but with laboured breaths you are in zone 2, if you can't hold a conversation you've probably going to hard.
Dr Peter Attia and his talks with with the trainer of team uae cycling team inago San millan will get into blood lactate measuring and everything if you really want to go in depth on the subject.
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athleanx
Thank you for your great informative content.
In relation to the equation of figuring out the maximum heart rate, is not this method ignoring the fitness level of each individual Meaning that a 40 year old person might actually have a greater maximum rate than a 25 year old in case the older person is living a healthier lifestyle in comparison to the younger individual. Does that make sense, or is there something I am missing here
In case my conclusion is correct, is there a more accurate way of measuring the maximum heart rate other than substrating my age from 220
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Thank you for your great informative content.
In relation to the equation of figuring out the maximum heart rate, is not this method ignoring the fitness level of each individual Meaning that a 40 year old person might actually have a greater maximum rate than a 25 year old in case the older person is living a healthier lifestyle in comparison to the younger individual. Does that make sense, or is there something I am missing here
In case my conclusion is correct, is there a more accurate way of measuring the maximum heart rate other than substrating my age from 220
reply
PSA78
The problem though, we use quite little energy while exercising, and hunger tend to go Up with cardio. (A chocolate bar after training can easily have more calories than you just used)
That's why it's always a bad idea to train for weightloss, that happens in the kitchen by reducing calories (and possibly adjusting macros, while resistance training supports the muscles during the deficit.
And I do believe there's research out there now that shows little to no difference between different heart rates.
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The problem though, we use quite little energy while exercising, and hunger tend to go Up with cardio. (A chocolate bar after training can easily have more calories than you just used)
That's why it's always a bad idea to train for weightloss, that happens in the kitchen by reducing calories (and possibly adjusting macros, while resistance training supports the muscles during the deficit.
And I do believe there's research out there now that shows little to no difference between different heart rates.
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shuycg
I'm almost 40, doc. And can do multiple hours above 162hr. Your math must be wrong. At zone 2, which is not the hr what you said, I burn about 400kcals per hour. So 10min of cardio at that intensity would burn about half of a small apple. At the hr you calculated, about a third. I guess you're not that wrong in all of the other aspects because you definitely look like you know how to get there.
And who bothers to prepare for cycling and shower after, for just 10min of sport Who is this plan for
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I'm almost 40, doc. And can do multiple hours above 162hr. Your math must be wrong. At zone 2, which is not the hr what you said, I burn about 400kcals per hour. So 10min of cardio at that intensity would burn about half of a small apple. At the hr you calculated, about a third. I guess you're not that wrong in all of the other aspects because you definitely look like you know how to get there.
And who bothers to prepare for cycling and shower after, for just 10min of sport Who is this plan for
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nova-gv8ed
Hay Jeff, big time fan of yours, here's a question for you, I have a friend who had stomach cancer when he was younger, and he got it removed and it took a chunk of his stomach with him, he's about 62' and 125, he's wanting to build muscle with out putting on as much weight, so kinda a body recomp kinda deal, the question is, if someone has a medical restriction on how much weight you can put on, can you get big or how big can you get, also what should he eat to keep the wight the same
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Hay Jeff, big time fan of yours, here's a question for you, I have a friend who had stomach cancer when he was younger, and he got it removed and it took a chunk of his stomach with him, he's about 62' and 125, he's wanting to build muscle with out putting on as much weight, so kinda a body recomp kinda deal, the question is, if someone has a medical restriction on how much weight you can put on, can you get big or how big can you get, also what should he eat to keep the wight the same
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gordonfreeman2070
I was actually doing this one year ago, but I stopped to focus more on hypertrophy building. I was doing about 45 minutes of zone 2 (perhaps a bit more) per workout, then once a week 12 minutes total of (what I hope was) zone 5, and also supersets reaching around 100 total reps, which can be compared to zone 3. 5
Honestly the zone 5 was not something I looked for, but it definitely increased my physical capacity. I can walk faster than some people run now
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I was actually doing this one year ago, but I stopped to focus more on hypertrophy building. I was doing about 45 minutes of zone 2 (perhaps a bit more) per workout, then once a week 12 minutes total of (what I hope was) zone 5, and also supersets reaching around 100 total reps, which can be compared to zone 3. 5
Honestly the zone 5 was not something I looked for, but it definitely increased my physical capacity. I can walk faster than some people run now
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landixus
Heart rate is a liar, performance tells the truth. People need to know their MAX HR first before starting. I also think the break between Sunday and Tuesday is too short, after 20 minutes in Zone 5 I think a day break is not enough. I would swap Sunday and Friday. If you have the opportunity to train on a bike with a power meter, you should prefer it, especially if you are overweight. Jeff what about a training plan with a power meter
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Heart rate is a liar, performance tells the truth. People need to know their MAX HR first before starting. I also think the break between Sunday and Tuesday is too short, after 20 minutes in Zone 5 I think a day break is not enough. I would swap Sunday and Friday. If you have the opportunity to train on a bike with a power meter, you should prefer it, especially if you are overweight. Jeff what about a training plan with a power meter
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christopherlee7675
Is there anything specific to the type of zone 2 work being done, or staying at a lower zone For example, if you have the energy in a zone 2 day to do some weight lifting, calisthenics, or resistance work, I imagine that's more than ok! The important parts are A) being sustainably consistent, if you push too hard and relapse, you're hurting yourself, B) that you reasonably get your heart rate up while working out
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Is there anything specific to the type of zone 2 work being done, or staying at a lower zone For example, if you have the energy in a zone 2 day to do some weight lifting, calisthenics, or resistance work, I imagine that's more than ok! The important parts are A) being sustainably consistent, if you push too hard and relapse, you're hurting yourself, B) that you reasonably get your heart rate up while working out
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KaineVillante
Been doing the program for 3 years or so. Just repeating it on and off as life allows. Am i ripped like jeff No i choose to work out and have pizza. Lol. I do look athletic though. And jeffs program isnt telling you to go run 2 miles. Thank you i can only run for 5 minutes. I have athsma so running is like 2 x harder for me hahaha. I want to run longer but i just aint built for that endurance. Im built for speed.
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Been doing the program for 3 years or so. Just repeating it on and off as life allows. Am i ripped like jeff No i choose to work out and have pizza. Lol. I do look athletic though. And jeffs program isnt telling you to go run 2 miles. Thank you i can only run for 5 minutes. I have athsma so running is like 2 x harder for me hahaha. I want to run longer but i just aint built for that endurance. Im built for speed.
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maxwarren1
I do 60 minutes of moderate intense walking every day. I've lost 36kgs since 2006 (used to be 105kgs, [231lbs], now I'm 69kgs, [152lbs] I'm 5' 10. I've still got a few kgs left to burn but I'm getting there. My advice is: do what you can commit to long-term. I'd find Jeff's routine too grueling. While I don't doubt that it would work, I would quit because it would get too hard. I'll stay with my walking.
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I do 60 minutes of moderate intense walking every day. I've lost 36kgs since 2006 (used to be 105kgs, [231lbs], now I'm 69kgs, [152lbs] I'm 5' 10. I've still got a few kgs left to burn but I'm getting there. My advice is: do what you can commit to long-term. I'd find Jeff's routine too grueling. While I don't doubt that it would work, I would quit because it would get too hard. I'll stay with my walking.
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thewildlife2023
Unfortunately, 90% of people do not have a proper clean diet and have plenty of sugar 24/7/365 and bad calories that cause type 2 diabetes and kidney failure which leads to heart failure so zones of 15 min or 30 min of simple workouts won't help them out until training of 2 hours of aerobics and weightlifting to lose weight and gain more muscles as well as clean diet!
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Unfortunately, 90% of people do not have a proper clean diet and have plenty of sugar 24/7/365 and bad calories that cause type 2 diabetes and kidney failure which leads to heart failure so zones of 15 min or 30 min of simple workouts won't help them out until training of 2 hours of aerobics and weightlifting to lose weight and gain more muscles as well as clean diet!
reply
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