The Smartest Way To Get Lean (Shredding Science Explained)

In this video I'm asking 5 diet experts about the most effective science-based strategies for losing fat and keeping muscle. We'll cover food quality vs IIFYM, getting SHREDDED for a show vs getting "beach lean", metabolism, and even fat burners and supplements.

Get my Ultimate Guide To Body Recomposition here 📘

Recommended Resources from my expert guests:

Eric Helms

Cliff Wilson

Sohee Fit

Layne Norton

Eric Trexler

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[1] Footnote about tracking methods:

Eric Helms and I also talked at length about ways to implement the fundamental principles, and
what I walked away with were essentially two approaches you can take:

1. The first would be a tracking-based approach where you use an app to track the calories and macros in the foods you’re eating. Here are a few apps I recommend (not sponsored):

Generally, I recommend this approach more for beginners who might not be able to easily estimate the nutritional content of the foods they're eating.

2. A second option would be a more auto-regulated approach, where, if you already have a reasonably high nutritional competence, you can use techniques like mindful eating (paying attention and eating more slowly rather than being distracted), appetite monitoring (staying in the mid-zone of a 1-10 satiety scale – not being too hungry or too full), increasing a daily step count (which will help regulate satiety better) and choosing satiating foods (lots of fruits and vegetables with your meals and drink plenty of water). These techniques can help you establish a caloric deficit without having to track everything you eat.

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Sources:

Music:
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Edited by me using Final Cut Pro!

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

Hey guys! So I don't normally ask you to share my content, but with all the misinformation on youtube on this topic versus the science and expert-analysis presented in this video, I think it would likely help a lot of people cut through some of the noise if it got shared around. If there's anyone you know getting fooled by the "one special trick" for fat loss, please show them this video and please feel free to share it wherever you have a voice! My guests and I would all greatly appreciate getting the word out about the things that ACTUALLY matter!! Hope you're all doing well! See you again soon!

[Francisco-Danconia]

"put your snacks in a hard to reach location." I keep them at the store. 🤣🤣🤣

[RayZoR]

Summary of the video:
Eric Helms (Sports Performance):
- Fat loss comes from Energy deficit
- Progressive resistance exercise
- Appropriate deficit: 0.5-1.5% bodyweight loss per week, use higher percentage if u have higher body fat
- Sufficient protien intake: 1g per/cm height or 2gm/kg body weight
- Appropriate cardio: Dont do cardio right before weights, do lower impact cardio, time should not exceed half the time of weight training (no more than 30min low intensity per day and no more than 1-2 high intensity cardio per week)
- Have single ingredient food items most of the meals.



Cliff Wilson (Body Building Coach):
- Every competitor starts their diet for beach lean body and then just keep going for shredded body.
- Almost same basics as that of Eric



Sohee Lee (MS Psychology in Eating Behaviour):
- For long term, moderation over all foods is better than cutting out certain food froups or trying just one method/cool fad, coz we get bored and try newer fads (shiny object syndrome)
- Failure is not due to lack of self control. Self control is needed at the start to initiate the habit, what keeps the habit it going is conscious lifestyle changes and consistency.
- Keep calorie dense foods at harder to reach locations, dont keep snacks/munchies within arms reach, use your laziness to your benefit.



Layne Norton (PhD Nutritional Sciences):
- No single diet is the best diet, all boils down to calorie intake in the end for all diets
- Five habits of successful weight loss achievers:
1. Cognitive restraint like calorie counting, weight watching, time restricted eating, carb/fat restriction
2. Weigh yourself regularly
3. Exercise regularly
4. Use structured programs, consistency matters despite what your program is named as
5. While deciding to eat calorie dense food, think if it fits in your calorie goal, if it doesnt then think if the feeling of eating that food is more important than achieving the long term goal, coz all these small "feel good calorie rich munchies" add up & throw you off your weight loss path
- Choose the weight loss method which suits your lifestyle best, what suits one person wont necessarily work for you



Eric Trexler (PhD Human Movement Science):
- Theres a plethora of fat burners out there but none of them have proven results in a peer reviewed study. Most of them have considerable side effects and are not recommeded by Eric.
- Eric rather recommends taking the following which helps in exercise, fat loss goal or not:
Creatine/Whey Protien - if you are not consuming enough protien from food intake
Fish oil - If you cut out fats then you need central fatty acid in this form
Multivitamins - to round up the nutrition missed from cut out food groups

[TheZchristina]

Started training about 2 years ago for the first time and binged Jeff’s videos. Now I’m coming back to them and still learning and noticing things I missed the first time around. His content is so rich, you’ll be able to draw on it for years

[adultjames]

Jeff snorting a kiwi
Me: WRITE THAT DOWN WRITE THAT DOWN

[Komintepanatbra]

Cant believe I’m still fat after watching this

[concertslivehd]

This video legit changed my life and put me on the right path. I went from 30% body fat to 12% body fat in 8 months. Tracking macros, weighting my food putting my snacks away.. doing cardio mixing low intensity to high intensity.. this video is like the holy grail to losing fat

[jackywacky]

The #1 thing is planned and structured diet, because the only way for your body to burn fat is to use it as energy. Basically, you need to eat below your energy maintenance level (in terms of calories) and your fat cells will be used to compensate the missing energy (calories). That's how your body works. There are other things to consider as well, such as hormonal status, diseases... but caloric deficit is a must. You have a lot of online diet planners and calculators: Nextlevel Diet for example (I am not an affiliate 😁). Losing/gaining weight is just a simple math, really...

[zaephyrdelacroix]

tl;dr:
1. Energy deficit
2. 1g protein per cm in height
3. Appropriate volume of cardio:
- not before weights
- no more than 1/2 of time spent weight training
- low intensity : no more than 30 mins per day
- high intensity : no more than 1-2 times per week
4. Consume single ingredient food items
5. Avoid eating a lot of hyperpalatable foods
6. Apply a cognitive restraint strategy (calorie counting, time restricted eating, fat restriction, etc.)
7. Monitor your progress regularly

[Kymerahx]

I'm glad that all of this is sincere. There's alot of misinformation out there and I appreciate the work put into this

[SangNguyen-qlqm]

Bro, your content is so professional, yet easy to understand. Thanks for your time and efforts to research, analyse and summarize for us. Escpecially involving specialists and work out lovers. I feel like having buddies guiding me to a healthier workout habit..

[parkerwhitchurch]

I have so much respect for Jeff that he literally takes notes on the things they're saying and asks them to perform B-roll for him after the interview.
On top of the insightful content I'm just in awe at what an incredible journalist and filmmaker he is.

[acklynn]

2 minutes in and Jeff will have you properly educated on weight loss. This is where everyone should start their journey

[RenatoVargas]

This was truly informative. I really appreciate you taking the time to do this video and I thank your guests for sharing these amazing insights.

[kittyhooch]

I'm 65. I've been training off and on for 40 years and have gotten in good shape a few times. 2½ years ago I had a serious diabetes scare and went on keto. I am good in the kitchen so I love it. I lost 50 lbs but I have 50 lbs less muscle than I did 10 years ago. My workout is super high intensity weights on a 3 day split for about 30 minute sessions. This optimizes hormone profile while creating a 10 hour oxygen deficit. I previously lost 50 lbs in 6 months with little diet discipline or cardio. Now I have both. What I got from this is keep doing what I'm doing. I'm feeling good for an old guy.

[alphacalak]

Not being able to afford to eat is my most effective diet

[talesfromthequick]

Lost about 100lbs in about a year: cut carbs (not completely, kept wheat bread), intermittent fasting, and three days of HIIT early in the morning. After about two months I allowed myself a cheat meal (not a day). Now, after about a year and a half, I don’t need the cheat meal but I follow through with it for consistency. Measure your improvements over months, not days or weeks. And early on, I recommend stay away from a scale

[alexboardman]

Just recently subscribed to you and I love your both realistic and science based approach to lifting and dieting! This is a great video that's doesn't get me discourage about dieting

[virginiabyron]

The value of being able to come back to this video several times for this kind of advice, has been life changing to me. I’ve watched it at least 4 times since I started my fat loss process, and I’ve been able to see myself in each one of these questions, and then do better, as I’ve moved along. -35 lbs and counting! From 37.9% body fat to 28.8% body fat today. I’ll come back in another 3 months to update my comment. Thank you, Jeff.

EDIT: 08/14/22 update: 4 months later, my update hasn’t been in the direction that I wanted, but I’m not giving up. Today I’m at 162 lbs (-32 lbs from my starting weight) and 30.1% body fat. My goal for next month is to reach 28.8% again, and my final goal is 27% body fat.

From there, I will focus on building muscle. After everything I learned in this video, I identify three major aspects that fueled my progress back in April: restricting myself by using time restricting eating (16:8 intermittent fasting 5 or 6 days a week), conscious increase in protein intake by supplementing with whey protein, chicken, and tuna; and using resistance training (dumbbells, at home) both as a way to build muscle and to manage stress.

My set back happened after I had an ER visit due to intense pain from a disease that I have, called endometriosis, which has been progressively interfering with my life. My doctor told me to stop the intermittent fasting for a while because she said I was putting additional stress on my body and this was having a negative effect in my hormonal balance. Additionally, she told me to eliminate all forms of dairy from my diet because it contributes to excessive estrogen production (which fuels my endometriosis). So, there goes my whey protein. I have been trying to find ways around these two changes (forcing myself to chug the plant-based protein, despite the taste) and I will continue moving forward. The advice of not having any “treats” nearby (using human laziness as advantage) has been useful too, because I don’t keep them at home, so I have to leave the house to go buy a snack if I really want it. Usually, I end up deciding to first have my meal, and then go for the snack if I really want to, but more times than not, I just don’t leave the house after I’ve had my last meal.

I will also say my last blood work came out great, the best it has been in 7 years:) Thank you so much to everyone that asked and helped me stay accountable 🙏🏼

[AlexMerci]

Did Jeff just Do a Line Of Kiwiicane ?