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.
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Recommended Resources from my expert guests:
Eric Helms
‣ His amazing Muscle & Strength Pyramid Books:
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Cliff Wilson
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Sohee Fit
‣ Her science-based coaching and guides:
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Layne Norton
‣ His info-packed Fat Loss Forever book:
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Eric Trexler
‣ His highly, highly qualified coaching services:
‣ Follow Eric:
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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):
- MyFitnessPal:
- FitGenie:
- Carbon Diet Coach:
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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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.
![The Smartest Way To Get Lean (Shredding Science Explained) [495WtKxq]](https://i.ytimg.com/vi/d8V9ZaSq9Oc/sddefault.jpg)
How Kelly Clarkson Managed to Lose Weight Without Dieting
A Balanced Approach to Weight Loss: Lessons from a Pop Star's Journey
Kelly Clarkson, known for her powerful voice and charming personality, has been open about her weight loss struggles in the past. However, what sets her apart is that she achieved significant weight loss without resorting to extreme dieting or fad diets. Instead, she adopted sustainable lifestyle changes that have allowed her to maintain a healthy weight over time.
Clarkson's approach to weight loss was centered around balancing nutrition and mindful eating practices with regular physical activity and stress management techniques. By focusing on whole foods, such as fruits, vegetables, lean proteins, and complex carbohydrates, Clarkson aimed to nourish her body while keeping calorie intake in check. She also made a conscious effort to eat slowly, savoring each bite and tuning into her hunger cues.
The Importance of Hydration in Achieving Weight Loss Goals
Proper hydration plays an essential role in weight loss efforts. When the body is well-hydrated, it can function more efficiently, including during exercise sessions. Clarkson emphasized the significance of drinking enough water throughout the day to help her feel full and satisfied between meals.
Clarkson's approach was simple yet effective: she carried a refillable water bottle with her at all times and aimed for at least eight glasses of water per day. By incorporating this habit into her daily routine, she noticed an improvement in digestion, energy levels, and even skin tone – all essential factors that contribute to overall health.
Understanding Metabolism: Boosting Your Body's Fat-Burning Power
Metabolism is a crucial factor when it comes to weight loss efforts. Kelly Clarkson made it clear that understanding her metabolism was key to achieving sustainable results. She shared tips on how she incorporated exercises like swimming and yoga into her routine, not only for physical health benefits but also for their stress-reducing effects.
Clarkson encouraged readers to explore various forms of exercise beyond traditional cardio workouts and weight training, focusing instead on activities that cultivate balance in body and mind. By combining a balanced diet with regular physical activity tailored to one's lifestyle needs, individuals can improve their metabolic rate while achieving sustained results over time.
The Role of Mindful Eating in Achieving Weight Loss Goals
Eating habits are just as crucial to weight loss efforts as any other factor. Kelly Clarkson focused on developing mindful eating practices that allowed her to tune into internal hunger cues and eat more intentionally. This approach involved avoiding distractions during meals, like TV or smartphones, and savoring each bite slowly.
Clarkson noted the benefits of taking time for herself between meals – practicing relaxation techniques such as deep breathing exercises helped manage stress triggers that often contribute to unhealthy snacking patterns. By cultivating self-awareness around food choices and emotions, Clarkson has empowered her own weight loss journey while modeling a balanced approach for fans worldwide.
The Benefits of High-Quality Sleep on Weight Loss
Quality sleep matters greatly when it comes to achieving optimal results in one's weight loss efforts. Kelly Clarkson recognized the importance of getting enough restful sleep each night to regulate hunger hormones and boost metabolism efficiently.
Clarkson advocated establishing relaxing bedtime routines, such as reading a book or practicing gentle stretches before drifting off, helping manage stress levels that often disrupt nighttime slumber patterns. By committing to better sleep hygiene practices – turning devices off an hour prior, avoiding heavy meals close to bed – Clarkson experienced reduced inflammation, stronger immune function and greater overall resilience.
Staying Motivated During the Weight Loss Journey: A Key Component of Success
The road to weight loss can be a rollercoaster ride full of triumphs as well as setbacks. Kelly Clarkson's secret to staying motivated? Creating realistic goals that align with individual values and passions, fostering enthusiasm rather than mere duty towards progress.
Clarkson recommended celebrating small victories along the journey, focusing on incremental changes in overall health like energy levels or body mass index. By breaking down weight loss into smaller achievable milestones and acknowledging tiny wins each day, readers can tap into their resilience to persevere through challenging moments that inevitably arise during this transformative process.
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