Do THIS Every Day To Melt The FAT AWAY & BUILD MUSCLE

Summary

The 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

00:00

🏋️‍♂️ 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.

05:03

🍽️ 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.

10:04

🤼‍♂️ 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.

15:04

🎮 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.

Keywords

💡Skinny fat

The term 'skinny fat' refers to a body type where an individual appears to be slim but has a higher body fat percentage and lower muscle mass. In the video, Jeffrey describes himself as having a 'skinny fat' physique, which is considered undesirable as it lacks the aesthetic and health benefits of a toned, muscular body.

💡AFK (Away From Keyboard)

AFK, an acronym for 'Away From Keyboard,' is commonly used in gaming and online communities to indicate that a person is temporarily not available to interact or respond. In the context of the video, Jeffrey uses the term metaphorically to describe his previous disengaged lifestyle, where he felt disconnected from reality and focused on video games.

💡Weightlifting

Weightlifting is a strength training sport that involves lifting weights to build muscle, increase strength, and improve overall fitness. In the video, Jeffrey's journey of self-improvement begins with the discovery of weightlifting, which he compares to leveling up in video games, indicating its role in his transformation and dedication to a healthier lifestyle.

💡YouTubers

YouTubers are content creators on the video-sharing platform, YouTube, who produce and share videos on various topics. In the video, Jeffrey looks up to certain YouTubers who have built impressive physiques through their dedication to the gym, serving as inspiration for his own fitness journey.

💡Diet personality

The term 'diet personality' refers to an individual's unique approach or behavior towards food and eating habits. It helps to understand what type of dietary plan or strategy works best for a person. In the video, Jeffrey discovers that he needs to track and weigh his food to maintain a consistent diet, as opposed to eating intuitively, which is a strategy that works for some others.

💡Progress

Progress in the context of fitness refers to the improvement or development in one's physical condition, strength, or physique over time. The video emphasizes the importance of making consistent progress in the gym as a key to achieving a desired body and maintaining motivation.

💡Workout partner

A workout partner is someone who exercises alongside you, providing motivation, accountability, and safety during workouts. In the video, Jeffrey discusses the benefits of training with a friend, such as increased confidence, improved safety during exercises, and the social aspect of making workouts more enjoyable.

💡Consistency

Consistency refers to the ability to maintain a regular pattern of behavior, especially in the pursuit of long-term goals. In the context of the video, consistency in going to the gym and following a diet is crucial for sustained progress and achieving a fit physique.

💡Enjoyment

Enjoyment in the context of the video refers to finding pleasure and satisfaction in the process of working out and maintaining a fitness lifestyle. Jeffrey stresses that finding joy in the gym is essential for long-term adherence to a fitness regimen and for making it a sustainable part of one's life.

💡Infinite game

The 'infinite game' concept suggests that the objective is not to win but to continue playing indefinitely. In the video, Jeffrey applies this idea to fitness, emphasizing that the goal is not to achieve a perfect physique and stop but to continually engage in the process of staying fit and healthy throughout life.

💡Genetics

Genetics refers to the hereditary factors that influence an individual's physical traits, including body type and muscle development. Jeffrey mentions that despite having genetics that are typically not associated with a naturally muscular build (as a brown, skinny fat individual), he was able to transform his physique through dedication and consistent effort.

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