Do THIS Every Day To Melt The FAT AWAY & BUILD MUSCLE
Summary
TLDRThe speaker shares his journey from being skinny fat to transforming his physique through weightlifting. He emphasizes the importance of understanding one's diet type, tracking calories, and finding a workout partner to enhance progress and safety. Ultimately, he stresses the significance of making fitness a fun and integral part of life for long-term success and enjoyment.
Takeaways
- 💪 Recognize and change your physique by taking action and adopting a special workout routine.
- 🎮 Compare progress in the gym to gaining experience points (XP) in video games to stay motivated.
- 🥗 Understand your diet personality and track your calories to ensure you are fueling your body correctly for your goals.
- 🏋️♂️ Find a workout partner to help maximize your gym performance and ensure safety during exercises.
- 🎵 Make your workout routine enjoyable by incorporating your favorite music and exercises to maintain long-term consistency.
- 🚫 Don't just focus on short-term gains; create a sustainable fitness lifestyle that you can enjoy for years.
- 🏆 Embrace the concept of the 'infinite game' in fitness, where the goal is continuous participation rather than temporary success.
- 🤗 Include your significant other in your fitness journey to make it a shared and enjoyable experience.
- 💡 Use fitness as a tool for self-improvement and to build a better, more confident version of yourself.
- 🌟 Maintain a disciplined approach to your fitness even when faced with life's various challenges and distractions.
Q & A
What is Jeffrey's initial physique described as?
-Jeffrey's initial physique is described as 'skinny fat,' which is considered an undesirable body type.
How does Jeffrey's life change after the age of 17?
-At the age of 17, Jeffrey starts a habit of weightlifting which leads to significant changes in his life, including his physical appearance and lifestyle.
What does Jeffrey compare his progress in the gym to?
-Jeffrey compares his progress in the gym to making progress in video games, where leveling up is similar to adding more weight in weightlifting.
What is a major problem Jeffrey faces in his fitness journey?
-A major problem Jeffrey faces is that he isn't making progress fast enough despite going to the gym and tracking his calories.
What is the first extra tip Jeffrey shares to maximize progress in physique?
-The first extra tip Jeffrey shares is to understand your diet personality and how you best approach dieting, such as needing to track and weigh all food intake.
Why does Jeffrey believe tracking everything you eat is important?
-Jeffrey believes tracking everything you eat is important because it eliminates uncertainty and anxiety about whether you're making progress, and it provides a sense of confidence and control over your diet.
How does training with a friend benefit Jeffrey?
-Training with a friend benefits Jeffrey by providing accountability, motivation, increased safety during workouts, and making the gym experience more enjoyable.
What is the ultimate advice Jeffrey gives for maintaining muscle mass and fitness over time?
-Jeffrey's ultimate advice is to make the gym and fitness a fun and enjoyable part of your life, ensuring that you continue to engage in it for the rest of your life.
What does Jeffrey suggest is the key to maintaining progress in the 'infinite game' of fitness?
-Jeffrey suggests that the key to maintaining progress in the infinite game of fitness is to never stop playing the game, meaning to continuously engage in fitness activities and enjoy the process.
How does Jeffrey's perspective on fitness change over the 10 years?
-Over the 10 years, Jeffrey's perspective on fitness shifts from solely focusing on gains to appreciating the overall lifestyle and enjoyment derived from working out, emphasizing the importance of making it a sustainable and fun part of life.
What is Jeffrey's view on the relationship between enjoying the gym and long-term fitness success?
-Jeffrey believes that enjoying the gym and the fitness lifestyle is crucial for long-term success because it ensures that one will continue to engage in fitness activities even when other life priorities emerge.
Outlines
🏋️♂️ Personal Transformation Through Fitness
The speaker, Jeffrey, shares his journey from being skinny fat to discovering the transformative power of weightlifting. At 17, he found motivation through fitness YouTubers and started lifting weights to build muscle and lose fat. He compares progress in the gym to leveling up in video games, which helped him get hooked on fitness. However, he faced challenges in making progress fast enough and realized the importance of tracking calories and finding the right diet personality type for himself.
🍽️ Understanding Your Diet Personality
Jeffrey emphasizes the importance of understanding one's diet personality, which involves recognizing how accurately one can estimate calorie intake without tracking. He shares his personal experience of underestimating his calorie consumption when eating intuitively. By using a fitness app to track his meals, he gained control over his diet and eliminated the anxiety of uncertainty regarding his progress. He suggests that tracking everything you eat is key to maintaining a healthy diet and avoiding the 'eating disorder' of not knowing what you consume.
🤼♂️ The Power of a Workout Partner
The speaker discusses the benefits of having a workout partner, drawing from his own experience with a friend who helped him maximize strength and ensure safety during gym sessions. He highlights the psychological and physical advantages of having someone to spot you and keep you accountable. The biggest lesson, however, is making workouts fun, which is crucial for long-term consistency and enjoyment. Jeffrey shares that his love for the gym and the fun he has while working out is what has allowed him to maintain his fitness journey over the past 10 years.
🎮 Turning Fitness into a Lifetime Hobby
Jeffrey shares his philosophy on integrating the gym into your perfect day and making it a fun and enjoyable part of your life. He argues that the key to maintaining muscle mass and fitness for life is to keep the process enjoyable. As priorities shift with age, the excitement of muscle gain may diminish, but if the gym remains a source of fun, it will be easier to continue the routine. He encourages viewers to create a gym lifestyle that they will love even years later, as this will ensure they continue to play 'the infinite game' of health and fitness.
Mindmap
Keywords
💡Skinny fat
💡AFK (Away From Keyboard)
💡Weightlifting
💡YouTubers
💡Diet personality
💡Progress
💡Workout partner
💡Consistency
💡Enjoyment
💡Infinite game
💡Genetics
Highlights
Jeffrey's transformation from a skinny fat physique to a muscular build through weightlifting.
The importance of recognizing one's diet personality and adapting one's eating habits accordingly.
The psychological benefits of tracking calorie intake and macronutrients for certainty in diet progress.
The impact of intuitive eating and how it may not be as healthy in the modern world due to processed foods.
The advantages of training with a partner for motivation, accountability, and safety.
How having a workout partner can increase one's strength by 10% by alleviating fear during exercises.
The philosophy of making workouts fun to ensure long-term consistency and enjoyment.
Jeffrey's personal journey from being a video game enthusiast to a dedicated gym-goer.
The concept of the gym being a central and enjoyable part of one's life for sustainable fitness.
The idea of creating a 'perfect day' that includes the gym as a source of joy and satisfaction.
The importance of maintaining a fun and engaging workout routine to ensure lifelong adherence.
Jeffrey's belief that enjoying the gym and maintaining a fit lifestyle is a competitive advantage.
The notion that the gym should not be seen as a temporary pursuit but as an 'infinite game' to be played for life.
The idea that the key to lifelong fitness is to integrate it into one's daily routine and make it enjoyable.
Jeffrey's personal experience of making the gym a fun and integral part of his life, leading to a consistent workout habit.
The emphasis on the importance of enjoying the gym experience even as other life priorities emerge.
Transcripts
Jeffrey has a skinny fat physique that's
the worst kind of body that you could
possibly have Jeffrey why don't you just
do something about
it
Adonis Adonis takes young Jeffrey by the
scrawny arm and sends him straight to
the gym with a very special workout
routine and then this
you you know what I lived my entire life
basically like I was AFK you know that
phrase AFK away from keyboard kind of
like when you're playing a video game
and you say to your friends oh BRB like
I'll be back in a second I lived my
entire life like disassociated so
distanced away from
reality and it was only when I was 17
years old where I started a very special
habit that's where my life started to
change and that habit was weightlifting
going to the gym and lifting weights to
try and build muscle and to lose fat and
to look good I discovered a few
YouTubers that like I really started to
look up to and one of the guys was named
Joe Delaney and I would see all of these
guys who had become confident because
they got into the gym because they built
these awesome physiques and now they
were attracting girls and this was like
blowing my mind thinking wo like if I
just get like a six-pack girls we'll
finally like it and so here I am Brown
skinny fat
17-year-old like you know raised by my
mother addicted to video games but
there're in our home gym in the garriage
lifting weights like it was so odd for
someone like me to be there in this kind
of culture of lifting weights but as
soon as I realized that making progress
in the gym is very similar to making
progress in video games that's when I
got hooked because in video games you
have skills you have like levels that
and you want to keep leveling up and the
way that you level up is by gaining
experience XP and it was only when I
realized that when you put on more
weight onto the bar in weightlifting
that's like gaining XP that's like going
up levels and that's when I got hooked
and I was like finally like you know so
dedicated to this pursuit of building an
aesthetic body but there was one massive
problem I just wasn't making progress
fast enough I was going to the gym I was
tracking my calories but it still felt
like I you know I've got more energy I
want to do more I want to do more what
else can I do so I just be watching like
more more hours hours of Fitness YouTube
content just thinking oh but that you
know that's being productive I wanted to
make more progress I was doing the
fundamentals I had more time I had more
energy but I didn't really know other
things to do so in this video I want to
help you to maximize your progress in
your physique now the first and most
important thing are those fundamental
things like going to the gym Progressive
overload sleeping right eating right but
you didn't need me to tell you that you
didn't need me to make another Fitness
YouTube video where the guy tells you
like yeah sleep is really important
you've heard it before we don't need to
like reify it I want to talk about weird
extra things that I did which I think
helped me to gain more progress in the
gym outside of those very important
fundamentals the most important lesson
I'll share with you at the end of this
video to make you keep watching and and
Skyrock get the YouTube retention for me
please cuz rent is Che these airbnbs
don't pay for themselves bro number one
find out what kind of Dieter you are so
diet is very important when it comes to
building muscle losing fat and you want
to be in a calorie deficit if you want
to lose fat you want to be in a calorie
Surplus if you want to gain a lot of
muscle a lot of size right and of course
you want to try and eat as clean as
possible you want to eat like ingredient
Foods instead of some processed
like some garbage like Sam like seems to
eat you want to have like cleaner meals
now that was obvious things one of the
big lessons that I've learned on top of
that is to try and figure out what your
diet personality is like in the sense of
figuring out how you diet best so some
guys can literally just intuitively
guess how many calories they're eating
and like how to stay lean or to get into
shape some guys can literally just like
just eat what they kind of feel like and
they'll stay in like fantastic shape
they don't need to track calories they
don't even need to like really think
about being extreme with the like how
clean or healthy the food is for me I've
realized that I actually do best when I
really weigh everything that I eat out
and I put it into my fitness pal now
that's like something which a lot of
Fitness YouTubers do so the advice isn't
that special but it was more that I had
to find out that this was the best way
for me because I tried some of those
times where I just eat intuitively
because I didn't want to like you know
be obsessed with my diet and weighing
every thing that I was eating and so I'd
eat intuitively like the same few meals
and there's been times where I've ate
the same few meals for a few days and I
thought wait let me just put that into
my fitness pal and it turned out that I
was
eating 1.7 th000 calories a day I was
eating intuitively I was eating you know
what I felt like how much I needed to
eat or something and I was undering like
crazy I'm 6'1 by the way so my calorie
maintenance is like 2.8 to 2.9 th000 and
I was eating like like almost half
that I've had a few moments like that
where it really made me realize like I
have absolutely no idea when it comes to
like guessing calories or anything I
could tell you roughly right I kind of
know the math now an egg is 60 calories
a bit of butter to cook the egg in will
be like 30 calories an orange is 70 I
can tell you these things a chicken
breast is 120 calories but when it comes
to actually like you know going out to
restaurants or eating this food or
making something in the kitchen I don't
actually keep a track of of it and so I
realized my diet personality is the kind
of one where I need to have everything
written down using an app like my
fitness pile makes it really easy
otherwise and my diet will just be all
over the place and on top of that it
keeps me feeling really certain with my
diets like if you've got that slight
feeling right now almost like the
anxiousness the fear of the unknowing of
whether you're actually like making the
progress that you want if you want a
bulk right now you have this kind of
fear of like am I really even gaining
weight I don't really think I am if you
want to lose weight you're thinking wait
am I doing it right am I losing any
weight like how am I eating too much if
you've got that kind of like uncertainty
when you track everything that you eat
it goes away and there that starts to
fuel really nice because you get that
level of confidence that you're going in
the right direction so when I track my
calories and I weigh out everything that
I eat which of course sounds you know it
sounds kind of lame but when I do that
I'm hit with this like this certainty
this almost masculine certainty where
like I'm calm now I know that I'm going
to make the progress that I want to make
when I don't do that when I'm randomly
eating at restaurants and I'm just
trying to think of like yeah just try
and eat protein every few hours just eat
intuitively then I have that level of
anxiousness where I'm thinking wait I
don't even know if I've ate extra
calories today or if I haven't ate
enough so my suggestion to you is if you
can relate to that kind of weird
anxiousness and that sort of if you're
being honest realizing that you're
probably not that great at like guessing
calories and how much you're eating just
track it I actually think that even even
though it sounds kind of extreme to
track everything you eat I actually
believe that eating disorder is not
doing that I actually genuinely believe
about 99% of people have Eating
Disorders because they don't even know
what they're eating I don't think it's
as crazy as it sounds to know exactly
what you're consuming to know exactly
how many calories it is to like you know
put it down so it's like it's just there
it's accounted for I think that's
actually way healthier than randomly
just eating because like you know people
like to do intuitive eating which is
just like they'll just say oh I'm just
eating healthy I just eat whatever like
my my healthy body wants me to but the
issue is our bodies have been hijacked
by the modern world and all of the weird
chemicals that they've put in all these
foods and so whatever your body
intuitively wants to eat it's no longer
actually healthy because there's there's
fat people who are intuitively eating
but their brain and their body is so
up that they're intuitively
craving food that's actually poisoned
for them the second lesson I want to
give you which really helped me to put
on a really good amount of muscle mass
was training with a friend now I the the
story of this friend that I trained with
goes kind of like afterwards but
basically we fell out and and we like he
wasn't a very like good person or a
loyal man but before he betrayed me and
started speaking to my ex-girlfriend
this guy that I trained with for like a
year straight was amazing
imagine like you it's a weird way to
introduce someone basically like I
trained with this guy in the gym for
about a year basically every single day
and it was so routine that like I would
wake up I would work at 8:00 a.m. I'd
eat a big pre-workout meal and he'd be
outside I'd hop in the car where like
you know laughing and and singing loudly
and stuff get to the gym we were lifting
heavy weight spotting each other we knew
what weight we' both use and our like
our strength started to match which
meant that it was so like simple to you
know share the barbell together and when
you have that guy who knows how much
weight you can lift who's screaming at
you that's very powerful like it it's
not only is it psychologically just good
for you because you know you've got
someone who's watching you for
accountability someone who's hyping you
up but also just for genuine just
physical safety because with a lot of
the movements that you're going to do in
the gym it's so much safer if you feel
like you've got someone who's spotting
you with a lot of like pressing
exercises so I found that if I'm bench
pressing and I'm particularly going for
lower reps my weight is that I can use
is so much lower unless if I actually
have a spot like You' assume whether you
have a spot or not your strength in the
gym is the same it's just it's weird
because it's like once you become
experienced in the gym you know that
there's a certain way that you won't
attempt at like bench press unless
there's someone stood behind you who
could save you in cases you mess up
because even when you do fail a bench
press set it's not like life or death
you can without the the clips on the
barbell you can't just you know like
throw the barbell to the side you can do
that but it it's still quite scary to do
that it's quite like loud in the gym
you're disrupting everyone you might
drop the weight on someone's foot you
don't actually want to have to fail like
a bench press um a set and if you've got
someone stood behind you it's it's like
it's like another 10% of your strength
just gets activated because you're not
scared anymore that fear will limit your
strength growth and your muscle growth a
lot more than you realize and that's not
even the biggest benefit of having a
workout partner the biggest benefit and
like the really the biggest lesson that
I wanted to give you in this make it fun
I am here today 10 years later from that
moment that I told you about where I
first started weightlifting 10 years
later and I still love working out I
would not be here today with the muscle
that I've built and the physique that
I've I've sculpted if I didn't enjoy it
all this time this is one of the things
that I have done so amazingly I'm not
the strongest in the gym I'm not the
most jacked but I have made the the
workouts so incredibly fun that someone
like me 10 years later is still
consistently going I'm saying like
someone like me because naturally I have
a tendency to like start and quit things
I have a tendency like my my normal life
was me just just being like a video
gamer a loser and here I am 10 years
later with like a jacked muscular
physique which is so odd for how I lived
most of my life because this is like a
really disciplined act when I wasn't a
disciplined kid I'm only here because I
I routinely just make working out really
fun for me having a workout partner
makes it really fun but I I even have
amazing times when I go to the gym by
myself because I just do little things
that add to the fun so for example I'll
listen to the like the kind of songs
that really really hype me up I'll do
the exact workout which I find the most
fun not the one that's going to maximize
the muscle or the fat loss the most I do
the one which I'm going to find the most
fun which means that like if I showed my
workout routine to the internet I'm sure
that there'll be a bunch of like
bodybuilders who will say oh this isn't
very optimal you know you could try it
like this you should do this but the
difference is like I'm still here
consistent because I do the kind of
workout routine that I find really fun I
really like just barbell exercises I
like just kind of like seeing the weight
go up just because it's like a game but
this is like this changes so just 5
years ago I really like doing a bunch of
isolation exercises and getting like a
massive pump and every workout and and
just training arms like every day I
enjoyed that so I only really train in
ways that I enjoy and I just build the
kind of physique that I deserve from
that which is not the most muscular but
even then if you saw pictures of Me
Maybe my editor can throw some up like
I've built a very respectful physique as
a lifetime natural who hasn't had
amazing gen like not even good genetics
to start with I had basically like the
worst kind of genetics which is like
Brown skinny fat like Pakistani guy
Indian like Indian Pakistani guys we
know this is like our genetics are just
there's no like brown guy who's just
genetically muscular it's just never
happened in the world before there's a
bunch of black guys who were just born
with muscle bunch of white guys
who were just born with muscle no Indian
or Pakistani guy has ever just been born
with like a nice like lean physique
we've all like we just start as like a
like copy of each each other
which is like a a weird fat bloated
stomach but like weirdly skinny arms and
like a hairy chest and so here I am with
a physique that actually is the exact
opposite of that where my stomach is is
tight and flat where my chest is is
muscular where my arms are thick it's
been an amazing journey and most of all
it's been fun through it all so just
like before I started recording this
video I just said to my girl who you
know we're staying together right now in
this beautiful Airbnb and she just went
to the the grocery store for us to go
get like a bunch of like food and
pre-workout stuff like we got fruit and
everything and I'm like I can't even
explain to you like how how grateful and
excited I felt just before I pressed
record thinking this is my life I'm in
this beautiful place in Scotland we're
about to go view Homes that we want to
buy and to start a family and my woman's
just went out to like to the grocery
store to buy us like basically like
preworkout like the pre-workout meal and
we're going to go to the gym straight
after this like I'm living like the the
perfect day
every day I I absolutely love my life
and I love the schedule that I've I've
the routine that I've built and the gym
has been a huge part of that so I know
that right now you probably really want
to maximize your muscle mass and you
really want to burn as many calories as
possible and you've got these big goals
which are awesome but I want to tell you
that the best advice that I could give
you after 10 years of being in this
space is to really just think to
yourself that you want to create like
your perfect life your perfect day and
you want to have like the gym being a
big part of that you want it to be this
thing that you still want like you love
it being in your day even 10 years from
now even 20 years from now and you've
got multiple children and you've got
some successful business you still want
it to be a super fun part of your day
because if you're only going to the gym
just for the muscle gain at some point
10 20 years from now I'm going to be
honest you you'll probably feel a little
bit too mature for that right now when
you're young it's like the muscle gain
means a lot because you're going to get
you know you'll attract more girls you
get more respect 20 years from now when
you've developed yourself spiritually so
much more and you're so much more
certain of yourself you're going to have
a lot less desire to be like 10% body
fat unless if you love it if you create
this gym lifestyle which you don't love
it'll be very hard to maintain that when
other priorities start coming up when
children come up and maybe like
financial problems come up every now and
then but when you really love your gym
workout when you love the lifestyle that
it puts you on when the the thought of
like eating a pre-workout meal and going
to the gym with your girl it seems like
so fun to you you'll do it no matter
what even when you're traveling even
when you've just had a child that's what
I hope for you I know that if you just
want to race for the gains I totally
understand cuz I've done that but you
probably want to maintain those gains
for the rest of your life and the number
one way you're going to do that is to
always keep it fun and enjoyable I could
have told you like a bunch of random
tactics that probably would have given
you more dopamine but I really wanted to
equip you with this like life philosophy
because any tactic that you use can
still be nice but the biggest thing is
basically you just never stop this game
being in great shape and in great health
is what's called a infinite game it's a
game where you can't actually win like
you can't win at being in shape the
point of a game like this is to simply
just keep playing the game you this is
like the best message I could give you
the way that you win this game is by
just playing it continuously never
quitting because no matter how much
progress you make if you quit this game
of dieting of going to the gym
eventually you'll lose all the progress
the only way to maintain the the gains
that you've worked so hard for is to
keep playing the game for the rest of
your life and the only way that you'll
actually want to do that when you're
past the point of caring so much about
muscle and you've already attracted your
woman and all you know 20 years down the
line 50 years down the line you're only
going to keep playing the game if it's
still then still fun for you that's the
most important thing that you could do
to melt away the fat and build like
insane amount of muscle and be in shape
for the rest of your life while 70 80
90% of people struggle with that this is
your competitive Advantage because it's
one of the most fun parts of your day
this is what other people will never
understand about you and the fact that
you're still in shape when you're 60
years old you enjoy it you love
it you love going to the gym you love
like you know track in and making sure
that you're eating clean you love doing
that it's so fun for you that's how
you're going to maintain the gains for
the rest of your life if you resonate
with this like deeper philosophical
thinking the top Link in the description
is seven questions you can ask yourself
to really get to know yourself more and
to change your future so go and get that
document right now click and watch this
video right now do the hard work
especially when you don't feel like it m
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