Jeremy Ethier

These are the 5 worst Cardio Mistakes making you lose muscle and making you fatter. If you're wondering: does cardio kill muscle gains or does it really help with getting ripped? Well if your goal is to lose weight & burn belly fat with cardio this video will help answer these questions. Learn if it is necessary for fat loss or weight loss and whether weight training is better for muscle growth and a better body composition. Avoid these common gym workout mistakes. You'll be glad you did. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: https://bit.ly/2ONGTYo Timestamps: #1 - Thinking More Cardio Means More Fat Loss: 0:54 #2 - Thinking Cardio Is The Best Way to Burn Fat: 4:02 #3 - Doing Cardio With No Strength Training: 4:59 #4 - Not Switching Up Your Cardio Workout: 6:09 #5 - Aiming For Your Target Heart Rate Zone: 7:17 5 Ways To Ensure You're Doing Cardio Correctly: 9:04 If you've been doing a ton of cardio but you're not losing any weight or if your planning to start incorporating a lot more cardio to lose some extra body fat you're definitely going to want to first watch this video. Because even though cardio can be very beneficial if done correctly most of the people that you see at the gym spending countless hours on the treadmill, eliptical, and stairclimber are doing it completely wrong. And many of them look the same week after week and month after month because without even knowing it they're setting themselves back further rather than making progress with their weight and especially their body composition. So today I want to go over the biggest cardio mistakes that cause you to waste your time and can even make you fatter rather than leaner. After I go over the 5 mistakes I'll give you the 5 best ways to actually incorporate cardio into your routine the right way so stick with me through his video. Let's start with by far the biggest cardio mistake...believing that more cardio equals more fat loss. I know it might sound unbelievable that too much cardio can hurt your weight loss efforts more than it can help you, but I assure you this is true. So how does too much cardio lead to less and less fat loss. Well first of all due to the low intensity high volume nature of steady state cardio our bodies will perceive long duration steady state cardio as a prolonged stressor. If you do too much cardio it causes your body to release hormones that are bad for fat loss like cortisol which can make your body store more fat instead of burning it. As you increase the time you spend doing cardio per week closer and closer to that of an endurance athlete studies show that cortisol levels rise significantly. Now people that are big supporters of prolonged cardio sessions counter this by saying that overtraining with any kind of exercise can lead to higher levels of cortisol. And this is true, but we see these elevated levels in endurance athletes much more than in strength athletes. When cortisol is elevated your cells become resistant to insulin, you experience more inflammation throughout your body, and you'll also feel hungrier because of the effect that cortisol has on your hunger regulating hormones ghrelin and leptin. A change in your appetite will likely negatively affect your body fat percentage much more than your cardio sessions will positively effect it. By doing too much cardio you will find yourself hungrier not only directly after your cardio sessions but also long after you're done. And unfortunately unlike weight training cardio does not continue burning calories hours after you're done. If you over do it and that causes you to become really hungry not only can you eat so much that you negate the calories burnt from your workout, but you can even eat more calories than you ever lost from your workout to begin with causing you to store body fat. Another hormone that could become an issue for people that run really long distances is testosterone. Extreme endurance workouts over a long period of time have been shown to lower the production of testosterone. Another thing to consider is that as you do more and more cardio your body will adapt more and more. Your muscles, lungs, and heart will all become more efficient at handling the cardio workout and you'll burn less and less calories from the same workout. As you do more cardio, your cardio workouts start to obide by the law of diminishing returns. This is one of the reasons why people usually overestimate the amount of calories.... References: Elevated Coritsol In Endurance Athletes https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pmc/arti... Decreased Testosterone in Extreme Endurance Athletes https://www.ncbi.nlm.nih.gov/pubmed/1...

These are the 5 Best Exercises for bigger & thicker traps. Learn exactly how to get big neck muscles and a wider back with this workout specifically designed for muscle growth & mass 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Diet/Workout Calculator: http://bit.ly/3cZQFDe Your Traps are flat triangular shaped muscles that run from the back of your neck across to your shoulder girdle, and all the way down to the middle of your spine. Due to its multiple attachment points and the different directions of the muscle fibers, each trap can be separated into 3 sections, the upper portion, where the muscle fibers run at an upward angle, the mid portion where the muscle fibers run almost straight accross, and lower portion where the muscle fibers run at a downward angle. All Together these muscle fibers are responsible for extending your neck and moving your head side to side, lowering and elevating your shoulders, retracting your shoulder blades, and much more. To target all the portions of the traps you'll have to perform different exercises from multiple angles which will allow you to have better overall trap development. And by developing your traps not only will it give you a stronger, more aesthetic looking appearance from the front and from the back, but it'll also help you prevent some very common recurring neck and shoulder injuries. So today I want to give you guys the 5 best exercises to build up those traps starting first with one of the all time best exercises for your upper traps, barbell shrugs. The exercise itself is pretty simple and helps you isolate the upper traps very effectively. When loading up the weight that you'll be using you want to take into account that your traps are very very powerful muscles. So even though you don't have to start off with a whole lot of weight when doing the exercise for your first time you do want to work up to a higher weight load as time passes to help your traps grow because they respond very well to heavyweight loads. Of course proper form is important as well so to begin you want to load up a barbell and position it on racks a little lower than waist level. Stand with your feet squared off towards the barbell and grab it with an overhand grip with your hands about at shoulder width or a little wider than shoulder-width apart. Then unrack the bar take a step back and shrug the weight up as if you're trying to make a confused or an I don't know expression with your shoulders. While shrugging you want to make sure that your elbows are straight and that your arms are relaxed and hanging straight down instead of having your elbows bent. We're not trying to target the biceps here we're going for the traps. Once you shrig the weight up you'll want to hold that position at the top of the contraction for a second and then lower the weight nice and slow down to the starting position and repeat for reps. Do not just jerk the weight up and down too fast. It'll be much more effective if you can control the weight throughout the entire exercise. You also want to avoid rolling your shoulders as you do the shrugs. Even though rolling your shoulders will incorporate some of the middle and lower traps since you'll be pulling your shoulder blade back, you still won't want to do that because it's going to decrease the effectiveness of the exercise and take Focus away from the upper traps which is the whole point of this movement. Another common mistake that you want to avoid is using so much weight that you're not performing the exercise with a full range of motion. When you see guys doing this you'll see them barely raising their shoulders up and moving so slightly that it doesn't look like they're doing much of anything at all. if you find yourself doing that drop the weight to an amount that you can actually shrug all the way up and down with a full range of motion. Again we want to go heavy but we want to do it right Let's move on to the next exercise which is the bent arm lateral raise and we want to perform this exercise with certain variations to help Target our traps a lot better. Now this exercise is so great for the traps because it has very similar mechanics and follows a similar movement pattern as the upright row except it's a lot safer. Many of you probably already know that the upright row puts your shoulders into a very bad position of maximal internal rotation which it can lead to a serious shoulder impingement injury. With that said the upright row is actually very good at targeting the traps and it's actually one of the best exercises but the problem is it comes with a lot of risks that outweigh the benefits...

These are 5 At-Home Exercises that will help you burn belly fat and overall body fat faster without going to the gym. You'll notice weight loss results in just a week when combining this fat loss workout with a well balanced diet plan. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2qA0hxt Timestamps: #1 Combination of burpees finished off with mountain climbers 2:01 #2 The Dive bomber with two sit throughs 3:25 #3 High knees and a sprawl 4:53 #4 Step-up 5:44 #5 Lateral lunges with a squat jump 6:58 Many of you want to lose some weight, and you would especially like to lose some of that weight that you're carrying around your midsection. Now if your goal is to find the best exercises to help you lose that belly fat once & for all, but you don't really have access to a gym or any equipment then this video is one that you definitely don't want to miss, because today I'm going over the best exercises to help you burn more fat & lose more weight right in your own home. Let me just first start with the painful truth that most other videos on belly fat won't even talk about. And that's the myth of spot reduction. We can't only reduce fat from our bellies without also reducing fat from other sections of our body. So if we can get your body into a state in which it's burning fat for fuel that means your body will be burning some fat from your thighs, some fat from your love handles, some fat from your face & hands, and some fat from your belly as well. This is the only way & the fastest way to reduce belly fat, by putting ourselves into a state in which our body is burning more overall fat for fuel, and as we lose fat from our whole body we will also lose it from our midsection. So the question becomes how do we put our body into a fat burning state & the best way to do that is to create a larger caloric deficit. And the truth is that exercises like crunches, situps, & leg raises not only do they not target belly fat, again because spot reduction is a myth, but exercises like these also don't use very large muscles & don't involve multiple joints so they don't burn that many overall calories. The only true way to create a larger caloric deficit with exercise is by increasing the calories burnt from each of the exercises we perform as well as each of our overall workouts. This is why I want to give you 5 at home exercises that will burn the most calories in the least amount of time. At the end of the video i'll explain how you can combine these exercises into a high intensity interval training circuit to create a very effective at home workout to help you lose weight & burn faster. Let's start with the very first one which is A combination of a burpee finished off with mountain climbers. Burpees are by far one of the best exercises that you can do with no equipment to burn a lot of calories. This is because of 2 main reasons. 1 burpees will work a lot of muscle groups & multiple joints at the same time. You're essentially going to work your whole body. The second reason burpees burns so many calories is because a lot of these muscles being worked are large. Larger muscles will burn more calories then smaller ones & incorporating more muscles into one movement will burn even more calories. To perform this exercise start by standing with your feet shoulder-width apart, bend your knees & your back as you lower your hands to the floor. Place your hands to the outside of your feet & jump your feet out into a push-up position. If you can't hop out into a push-up position walk your feet out one at a time. Once in the push-up position lower yourself to the ground & push back up. Next you're going to slightly raise your hips & perform four mountain climbers by bringing your knee into your chest & tapping your foot on the ground alternating legs with each rep. Once you do for you stand up & jump straight up with your hands over your head. Then repeat from the beginning. You'll immediately feel how taxing this exercise is on your body because after you do just a few reps you'll notice that you're breathing pretty heavy. Next we have the dive bomber with two sit throughs. Dive bombers are excellent at working your upper body especially the chest shoulders & triceps & sit throughs are great at making you breath nice & heavy. You want to start this exercise in a downward dog position which looks like you're in a push-up position except with your hips really high up towards the ceiling. From this position you want to lower yourself to the ground for what looks like an inclined push-up. As you near the of the movement & your chest comes closer to the ground you want to drop your hips to the ground & press your upper body up so you wind up in...

How difficult is it to burn off a big mac? And is it possible to out-exercise a bad diet full of junk food? To find out, my friends and I are eating our favorite meals from McDonald’s. Then we’ll attempt to burn calories off the meals and see who’s the fastest at burning calories. Take the quiz below for a step-by-step training and nutrition plan to transform your body: https://quiz.builtwithscience.com/ Follow Dr. Eric Helms: https://www.instagram.com/helms3dmj/ Dr. Eric Helms MASS Research Review: https://massresearchreview.com/ Link to the Mask I'm using: https://pnoe.com/ Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/... Nicole: "I am very shocked that my 2 small burgers and my root beer is 900 calories. I'm going to do a leg day. That is my usual go-to, so I'm confident I can burn calories." Cam: "1,063 calories for some nuggets. Dude, I felt like I was eating a kids' meal! My approach to burning calories? I really like playing basketball, so I'm hoping that this takes some of the pain out of just mindlessly doing cardio." While Nicole and Cam are almost certain I’m gonna win, I have over 800 more calories to burn than they do, so a day before the challenge, I spoke with Dr. Eric Helms, who introduced me to the Compendium of Physical Activities. I combed through the list and chose the most energy-demanding exercises to guarantee my success. I kept what I learned to myself, which was unfortunate for Nicole since Eric said: "You really don't see great energy expenditure from resistance training. You wanna burn the most calories possible, cardio wins hands down." The first exercise of my master plan is vigorous uphill biking. After the first 20 minutes, I was gassed. And Eric had warned me of this: "It really does just come down to finding a way to not red line it to the point where your intensity goes down and you can maintain it." But I’m competitive. So I kept pushing through and after an hour of giving everything I had, I'd actually burned 1,002 calories! At the 60-minute mark, Cam had burned 595 calories, and Nicole 313. Now, this doesn’t mean lifting weights is pointless if you want to burn calories: "The resistance training tells your body to hold onto muscle mass. The cardio helps your energy expenditure to create the deficit to make sure that deficit comes from fat mass. A combination of energy deficit cardio and resistance training is probably the best way to go." I still had almost 1,000 calories left to burn, so I switched to axe chopping. But just 10 minutes in, my hands were blistering. But I couldn’t let this stop me from the win. I pushed harder and faster for the next 30 minutes. After, I still had 340 calories left to burn. Nicole: “After that first check-in, I brought Tahnee in. So it was almost like a boot camp.” Unfortunately, Nicole once again did exactly what Eric warned me not to do when trying to burn calories: "The average person doesn’t necessarily have the cardiovascular conditioning to make high-intensity training really effective. You're most of the time going to see higher energy expenditure just doing moderate-intensity training." Cam: “I figured I could do a little bit of jump rope." I still had 340 calories left to burn. I went with the basics, the stairmaster. I added 25 lbs to a backpack to speed things up. But the extra weight made it a lot harder than I expected. Out of pure exhaustion, I went against Eric’s advice and leaned my body onto the handles: "So you commonly see people on the StairMaster, they're just like fully on top of it, and they're basically only moving maybe 60% of their body mass. And, of course, that's gonna drop calories." So I lifted myself up and gave it my all for the final push. In the meantime ... Nicole: I went for a walk. Then I came back and found out I had another 180 calories to burn, so I jumped on the treadmill and tried to do some sprints there." Cam: "After the jump rope, I realized I was having a much better time playing basketball. So I opted to go back out into the heat and did some shooting and some dribbling drills." Before you get the wrong idea, and think that you should always burn off your Mcdonalds calories or can never eat fast food again, know this. The average male already burns around 2,000 calories doing absolutely nothing all day. But nowadays, it’s easier than ever to gain weight by eating more calories than your body needs, and while it is possible, it’s very difficult to reverse it through exercise alone. Don’t get me wrong. Exercise is amazing for you, and everyone needs it, but if you want to lose weight and get in shape, you’d be a fool not to prioritize your diet. So, who won in the end? Cam did. Watch the video for more deets.

Looking for cheap meal prep on a budget? This is the world’s cheapest healthy meal plan for fat loss, coming up to just over $5/day. There are 4 cheap, healthy meals in total. Each contains a minimum of 20 grams of protein, with the whole fat loss meal plan containing around 2,000 calories and over 150 grams of protein. I’ll show you what to buy, where to buy it, and how to prep these easy, high protein meal plans for fat loss. Download the $5/day meal plan PDF here: https://builtwithscience.com/cheapmea... Calculate your calorie and protein needs: https://builtwithscience.com/calorie-... Link to Ninja Creami: https://www.amazon.com/gp/search?ie=U... Click below for a step by step nutrition & training plan to transform your body: https://builtwithscience.com/bws-free... INGREDIENTS & CALORIES FOR EACH MEAL: BREAKFAST OATS (582 calories, 40g protein): ⅔ cup (60g) oats pinch salt ½ scoop (15g) protein powder ¾ cup (150g) plain fat free greek yogurt ½ cup (125 mL) water 1 banana 1 tbsp (15g) peanut butter FREEZER LUNCH BURRITO (497 calories, 41g protein): 1 large white flour tortilla 4oz (110g) chicken breast ½ onion ½ bell pepper ⅓ cup (60g) canned pinto beans 1oz (28g) cheddar cheese Salt, pepper, garlic powder, soy sauce for seasoning EGG FRIED RICE (587 calories, 35g protein): 3 whole eggs 1.5 cups (~160g) cooked white rice (can use 1 pack of instant rice) 1/2 cup green peas (frozen) 2 carrots (diced) Salt, pepper, garlic powder, soy sauce for seasoning DESSERT SMOOTHIE (333 calories, 35g protein): 1 scoop (30g) protein powder 1 banana (frozen) 1 tbsp (15g) peanut butter 5-10 ice cubes 3/4 cup (175mL) water First on our healthy meal plan: overnight protein oats. Use a mason jar or any container and first add in the oats, 0% plain Greek yogurt, and protein powder. Pop it in the fridge, and in the morning you can top it with a banana, a tablespoon of peanut butter and a pinch of salt. Lunchtime! Next up on our list of easy, high protein meals, freezer burritos. Dice up your chicken and cook in a pan with your pinto beans. Transfer that to a plate after it’s done then chop up your onions and green peppers and cook them in the same pan until soft. Once cooked, drain any liquid, mix in your chicken and beans, and let it all cool for about 5-10 minutes. Add one portion of the vegetables and one portion of the chicken and bean mix to the middle lower third of the tortilla. Top it with a serving of cheddar cheese. Roll her up then wrap her in aluminium foil or saran wrap, toss in the freezer, and then once you’re ready to eat, simply unwrap and heat it up in the microwave. Optional fat loss meal plan snack (recommended between lunch and dinner): 1 Apple, Orange, or Kiwi Alright it’s dinner time, and it’s fried rice. In a pan scramble 3 whole eggs then set aside on a plate. Next, dice your carrots and cook them in a pan with your green peas and some garlic. Once the veggies are soft, add in your white rice. Next, add some soy sauce to your liking and then stir in your scrambled eggs, and you’re done with the third meal of your cheap meal prep! Bonus: we’re throwing in a dessert to help satisfy your sweet tooth in a healthy, budget-friendly way. In a blender simply add a frozen banana, 1 scoop of protein powder (chocolate usually works best), 1 tablespoon of peanut butter, 3/4 cup of water, and about 5-10 ice cubes depending on how thick you like your smoothies. Enjoy! Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/...

Discover the 3 best strategies to GET RID OF CHEST FAT fast! Having man boobs is something that feels very embarrassing for men, so start fixing it today! 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Diet/Workout Calculator: http://bit.ly/gt-calculator32 Upright go Amazon link: https://amzn.to/2LmcIHa Having excess chest fat can make you feel very uncomfortable as a man, especially when you take your shirt off around other people. A lot of men will quickly assume that if they have a lot of chest fat they probably have a condition known as gynecomastia. And gynecomastia is a term used to describe the growth of a mans breast tissue which is typically caused by a hormonal imbalance such as having very high estrogen levels and very low testosterone levels. However gyno is usually not the actual cause of the excess chest fat or man boobs. Instead if you're a man struggling with chest fat you most likely have something known as pseudogynecomastia which is simply increased fat deposits around your chest and most likely you also have some excess body fat in other areas as well. (1) Since everybody has different genes our bodies will preferentially store fat in different places. While women will USUALLY store more fat around their hips, and thighs men usually store it around their chest, belly and love handles. (2) And even though you may be unlucky if you're more prone to storing fat around your chest, you're very lucky that this is a totally fixable issue. And the very first step to fixing this issue is to decrease your overall body fat percentage. Unfortunately, no matter what anyone else tells you there isn't one single exercise that can target your chest fat. There are exercises that can help build muscle and improve the shape and definition of your chest, which I'll get into in a second, but there's no way to spot reduce the fat that's sitting on top of that chest muscle. However, even if your body prefers to store fat around your chest, by burning enough overall body fat you will burn off the chest fat as well. So most people will tell you to just create a calorie deficit by simply subtracting 500 calories per day. However, even if you're eating less calories, but those calories are coming from sources that are processed or high in fat and sugar then you're more likely to create insulin resistance, which will physically prevent fat loss, and instead of burning that extra 500 calories per day, your body will just slow down its metabolism to make up for those missing calories. So, instead of just tracking calories you'll want to also know your macros, and this is very important, you'll want to fill those macros with the fresh whole foods that you'll find around the outside perimeter of your grocery store. These are foods that don't come in a box, and they're usually made out of just one ingredient like salmon, or rice, or eggs....To easily find out your macros you can click the link for the calculator below, but keep in mind as you lose weight and as your body adapts to the amount of calories you're taking in your metabolism will slow down and you will have to readjust to keep losing weight. But a great way to prevent your metabolism from slowing down as much is to cycle your calories. One of the best ways to do that is by dropping your calories lower by let's 30% from maintenance for two weeks, and then bring your calories back up to maintenance levels for two weeks. Research shows that this two weeks on two weeks off dieting approach leads to more fat loss, it's more sustainable, and it's less likely to result in metabolic slowdown. (3) There are other ways that you can cycle your calories too such as carb cycling where you would have high carb and low carb days, and you can also do something like an alternate day fast where you eat at maintenance one day and then eat under 500 calories the next day. All of these will help delay metabolic slowdown as you burn that chest fat. Now underneath that fat I'm sure you're hoping to find some nice pecs. But to make that happen you have to follow step two which is to perform weight training. If you're breaking down your muscles with weights your body is going to divert the calories and protein, carbs, and fats that you're eating towards rebuilding your muscles which will.... (1) Pseudogynecomastia, manifests as fat deposition without glandular proliferation and occurs most frequently in obese men https://www.ncbi.nlm.nih.gov/pmc/arti... (2) central obesity typical of men, the pear-shaped body fat distribution of many women (3) Matador Study: 2 weeks on/ 2 weeks off is better than continuous calorie restriction https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pmc/arti...

If you’re having a hard time getting your shoulders wider and thicker (i.e., big delts), it often comes down to 4 reasons. In this video, I’ll show you how to (finally) get big shoulders by explaining what part of the shoulder you need to focus your efforts on developing to build huge shoulders, and then show you the 4 reasons why people fail to develop this area, along with easy to follow tips to correct them. Apply all 4 of the solutions I’ll go through into your next workout for the shoulders, and I guarantee you’ll feel your shoulders working like never before, plus see a massive increase in shoulders size. The shoulders can be divided into 3 regions; the front, side, and rear. The front delt is heavily involved in many pressing movements like the bench press and shoulder press, and often becomes overdeveloped as a result. The rear delt is important for rounding out the back of the shoulder but won’t be the focus of the video. The side delts are what you need to focus on to build huge shoulders. As for the best exercise to build up this region, research shows that the dumbbell lateral raise comes up on top. But there are 4 major flaws people overlook with this exercise and their side delt training in general that slows down growth and likelihood of injury. First reason you’re struggling to get big delts. In the case of the side delts, most unknowingly use just 1 resistance profile by relying on the traditional lateral raise. But to stimulate more growth, you’ll want to also perform an exercise that has the opposite resistance profile, where it’s most difficult at the bottom and easiest at the top. If you have the equipment handy, one way to do this is by grabbing a cable, set up the height so that it’s at the level of your wrist, and perform a one handed lateral raise. But if you only have dumbbells, there are 2 exercises you can that’ll achieve the same effect. The first exercise accomplishes this by manipulating your body position. The second exercise changes the resistance profile by using momentum. But, when it comes to how to get big shoulders, these exercises will only be effective if you apply the next tip, which has to do with technique. There are 3 mistakes in total. The first is that your arms shouldn’t actually be directly out to your sides. Instead, you should move into what’s known as the scapular plane. A slight lean forward as you do this will help boost side delt activation even more. The second mistake has to do with your hands. Instead of turning your hands inward so that your pinkies end up higher than your thumbs at the end position, keep your hand flat with or with your thumbs just slightly higher than your pinkies at the top position. The last mistake has to do with how you think about the raise. Rather than thinking about raising the weight up, think about pushing your hands out to the sides, towards the walls. So you’ve now got the right exercises and the right technique, but even with all that you may be compromising your ability to build huge shoulders in the way you progress the exercise as you get stronger. With the lateral raises, you should be sticking with the same weight and focus on doing more reps instead, only increasing to the next heaviest pair of dumbbells once you can do about 20-30 reps in a set with good form. When you do eventually make that jump though, expect the number of reps you’ll be able to do with the heavier weight to decrease by about half. Instead of cheating or getting discouraged when this happens, realize that it’s completely normal and just focus on slowly building it up again and repeating the process. The last reason has to do with how often you’re training your side delts. Most people aren’t training them enough, often just performing a workout for the shoulders once a week. But the side delts recover quickly, and with the right programming, can be trained 2-3 times a week to stimulate more growth. What I’d recommend is start by picking out 2 days in your routine to train them. As long as there’s at least 1 day of rest between the 2 days. Then for each of the days you train them, add in 3 sets of the standard lateral raise and 3 sets of one of the variations I showed earlier to vary the resistance profile. This can be used as a starting point. Implement these 4 things and you’ll quickly start to notice the difference in your shoulder development. But, chances are you’re making subtle mistakes with the rest of your training as well. To avoid letting these mistakes hold you back, take the free 30 second quiz to find out which of my step by step programs would be best to help you transform your body just like thousands of our members have done below: https://builtwithscience.com/your-pot... Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

For most of us, our stubborn fat areas tend to be the lower belly, love handles, and lower back fat that we can’t seem to get rid of. There is a scientific explanation to why stubborn fat reduction is so challenging. These areas receive less blood flow and contain fat cells that are more stubborn to burn off compared to other areas of our body. So, getting rid of your stubborn fat belly and lower back will still require a great deal of patience and perseverance. But there’s a problem. When it comes to how to lose stubborn fat, staying patient and adhering to your calorie deficit will get increasingly difficult to do as you get leaner. And that is exactly what this video is about. I’ll cover 4 habits you need to break so you finally lose that lower belly fat! The first thing preventing you from losing that stubborn fat belly is you’re too aggressive. Your rate of weight loss throughout the weeks will, and SHOULD slow down. Yet the second people stop losing 1-2 lbs a week and their weight loss begins to slow down, they get worried and try to speed it up by using unsustainable approaches. This can then lead to rebounding altogether or too much weight being lost too quickly, which comes at the cost of muscle loss. Muscle loss seems to be highly correlated with increased hunger levels, which doesn’t seem to recover back to normal until that muscle mass is restored. This then makes dieting that much harder to the point where you just can’t stick to it for long enough for fat loss to reach those stubborn areas. So, stick to a rate of weight loss of around 0.5-1% of your bodyweight per week. The next habit you need to break to get rid of stubborn fat is poor calorie tracking. Many people overlook the little things like condiments, creamers, and sauces. And when you throw in the dinners out, the social events, or the weekends where most people end up just letting loose or just loosely tracking their calories, that can easily rack up to thousands of additional calories that will completely offset the hard work you put in all week. So, be diligent with your tracking. And when you do go out for dinners or social events on the weekends for example, plan ahead so you can enjoy yourself without sabotaging your progress. The third habit you need to break when it comes to how to lose stubborn fat is poor calorie management. As you get leaner and are now also likely eating less calories than you were in the beginning of your diet, you have much less wiggle room for your calories. This means that you’re going to have to opt for high volume, nutrient-dense, low calorie foods that will provide the best bang for your buck in terms of suppressing your hunger, boosting your daily energy levels, and speeding up your recovery. Yes, you can still fit in “treats” here and there and use an “if it fits your macros” approach, but the frequency at which you do so will have to decrease as you get leaner. The last thing that is preventing you from losing that stubborn lower belly fat is that you’ve gotten lazier. You’ve been dieting for a while, things are getting tough, and the initial excitement of starting your diet is gone. This is when people start to overlook the little things. They start to be less active, they’ll skip out on walks, and they’ll just move less throughout the day than they used to. Which is detrimental for fat loss since these subtle movements actually do burn a significant amount of calories everyday. This, in combination with the fact that you just weigh less now than you did at the start of your diet, can result in you now unknowingly burning hundreds of calories less than you did before. So, to account for this drop in calories burned, you have a couple options. You can either bump up your overall activity levels a little more and/or slightly reduce your calorie intake. But to minimize the extent to which you have to do those two things, just make it a habit to move more throughout the day. All in all, when it comes to losing stubborn fat, the more variables you can control and keep track of the better. That’s exactly why within our Built with Science programs, we not only guide you week after week with your workouts and nutrition, but we’ve also included tracking software that’ll enable you to see how your weight and the daily calories you burn change throughout the weeks. To get started today, simply take the analysis quiz to discover which science-based program would be best for you: https://builtwithscience.com/bws-free... Time stamps: 0:00 Why Is Stubborn Fat So Stubborn? 1:38 Calorie Deficit & Stubborn Fat 2:13 Thing #1 4:04 Thing #2 6:16 Thing #3 7:59 Thing #4 Subscribe to my channel here: https://www.youtube.com/jeremyethier/... Filmed by: Bruno Martin Del Campo MUSIC: https://soundcloud.com/iamryanlittle

Here's Betty: a $12,000 EMG machine who is going to help us determine what the best chest exercises for growth (from upper chest to middle chest to lower chest exercises) ACTUALLY are. EMG stands for electromyography, and it’s a way of measuring the electrical activity produced by muscles when they contract. To make sure I run this experiment evaluating my list of chest exercises as best as possible so that we, and you, could actually trust the data (i.e., that these are the best exercises for a bigger chest), I called up a few colleagues and they led me to John, a Master’s student specializing in EMG. Vote on the shoulders exercises you think will come out on top (winners get a FREE Built With Science program and ALL entries get a discount code): https://builtwithscience.com/vote Take a deeper look into the data here: https://builtwithscience.com/workouts... Click below for a step by step plan training plan that reveals all the best exercises you should do for each and every muscle group: https://builtwithscience.com/built-wi... Click below to subscribe for more videos: https://www.youtube.com/jeremyethier/... It was time to prep the experiment to find out what the best chest exercises for growth really are—and think about all the variables we had to control. First variable: subjects. Everyone’s bodies are slightly different, and the more subjects in study, the more reliable the data. So, I wanted at least 3 subjects in total. Luckily we had Alex and Raza. Raza is more of a beginner so I thought it’d be interesting to see how his results compare to mine and Alex’s. Next, weight. we had to figure out how much weight we’d be using on each chest exercise to ensure that they were equally as challenging. A week before the test date, we all spent a whole day in our gym and figured out our estimated “1 rep max” for each exercise. On test day, we’d use 70% of this weight for each of the exercises. Plus, we came up with a wager. Before we conducted the experiment to find out what the best exercises for a bigger chest are, the three of us wrote down on a piece of paper what exercises we think will end up being the top 2 for each area of the chest. Once we got the results, we’ll compare them to each of our lists and the person who gets the least exercises correct will be dunked into a human body sized Canadian Tundra Death Trap! Here are all the chest exercises we tested: Push-ups Banded push-ups Standing cable fly High to low cable fly Seated cable fly Chest dips Barbell bench press Incline barbell bench press Flat dumbbell press Incline machine press 15 degree incline dumbbell press 30 degree incline dumbbell press 45 degree incline dumbbell press Decline dumbbell press Pinch press Pec deck machine Note: with several variables and just 3 subjects, it’s hard to detect any statistical differences. That said, I did average the data and found some really interesting findings that align with a lot of other research. So, let’s start with the best upper chest exercises. The top two exercises were both incline dumbbell presses, just at different bench angles. We tested 15 degrees, 30 degrees, and 45 degrees. The lower inclines of 15 degrees and 30 degrees came out on top. Next, middle chest exercises. The first winner is the decline dumbbell press, but not the typical version you see at the gym. We used just a very slight elevation by placing a weight plate underneath the front of the bench. Usually this helps emphasize the lower chest the most. But to my surprise, it did an excellent job of activating the mid chest for all 3 of us. The other winner was the seated cable fly. In this case we put the cable handles at chest height. Finally, the lower chest exercises. Here I expected high to low cable flyes to win, because tension from the cable aligns well with the lower chest fibers. While it did end up scoring well, seated cable flyes came out on top. This might be because it’s a more stable setup, with the tension from the cable still aligning quite well with the lower chest. The other winner was once again the decline dumbbell press, suggesting that the very slight decline aligns the press very well with both the middle and the lower fibers of the chest. Who got dunked? Watch the video! That said, I got really emotional during the ice plunge. After hitting 100,000 subscribers on YouTube, I founded Built With Science which stemmed from a bigger vision I always had in mind: to build a legacy that would bring a more scientific and research-backed approach to the fitness industry and weed out the BS and “bro-science” that plagues the industry. This little science experiment was a big step towards realizing that. I’m excited for where this leads and I appreciate you joining me on this journey.

Learn how to burn stubborn body fat faster than ever before. If you're looking for a way to lose belly fat fast this video will help walk you through the process. Find out how to reduce and totally get rid of that last little bit of fat. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2oSwsan Timestamps: #1 Secret: Depleting Our Gas Tank 1:02 #2 Secret: Fast 3:45 #3 Secret: Increase Muscle Mass 4:57 In today's video we're going to be going over 3 secrets to burn stubborn fat faster. People have stubborn fat in all kinds of places but the most common spots are the belly the thighs the bat wings and the love handles. Even though stubborn fat is a little harder to get rid of you're going to be more than prepared to deal with all your stubborn fat after watching this video. First let me just clarify that we can't Target fat burn and no this is not one of the secrets because most people already know this. You can't choose a particular section or area of your body that you want to burn fat for and target it. So even though you might have stubborn belly fat there's no way to do certain exercises that will decrease just your belly fat. Fat loss happens across our whole body so while you're burning fat from your belly you're also give me burning fat from your toes hands your face and from your whole body. So when we're looking for a way to burn fat faster from a particular area we're really looking for a way to burn fat faster across our whole body in general. The first way that we're going to do this is by depleting our gas tank and keeping that gas tank really low. So your body has a gas tank and instead of running off of gas it runs off of glycogen. Most people think that glycogen only comes from carbs but the truth is that protein can also very easily be converted into glucose and stored away for later use. When your gas tank is full of glycogen your body will use the glycogen and spare your fat cells whenever it needs energy. Whether that be energy for going about your regular day or energy for completing your workout either way your body is going to prefer to use glucose. The only way that we're going to get access to the fat cells is after the glycogen stores have already been depleted. So if we can deplete the glycogen stores and keep them depleted we can speed up the fat loss process. So how do we deplete glycogen. Well one very simple way is by not consuming too much glycogen and again protein don't forget can be converted into glycogen so I'm not necessarily advocating a low-carb diet here because low-carb diets are not the only way to burn through your glycogen stores and start burning fat. You can do it a number of different ways but the key is to maintain a negative calorie balance in order to use all the stored glucose. You can even do a pure carb diet where you only have carbohydrates and still burn through all the glycogen just by maintaining a calorie deficit. I know this because I've done it myself before and I have a whole video about it. So first of all you can have to maintain a calorie deficit second of all you should incorporate some heavy weight training. There is no better way to burn glucose then through anaerobic training. Anaerobic training involves exercises that require you to use primarily glycogen rather than oxygen for energy. Almost all weight training as long as the weight is heavy enough will be considered anaerobic training and will help you deplete your glycogen stores faster. I recommended their minimum of 3 days a week of weight training but with 5 days a week you're going to burn through a lot more of that glucose so if your schedule allows try to do weight training more frequently. Remember once that glucose is out of the way that's when you have direct access to your fat stores that's actually why ketogenic diets work so well for fat loss, they actually switch your body's main source of fuel from glycogen over to ketones that come from fat. The second thing that you can do is fasting. This is another excellent way to decrease glucose in your body and empty out the gas tank but that's not the only reason why fasting is so good for fat loss. Insulin is your fat storage hormone. To make it really simple when your insulin levels are high it is virtually impossible to burn fat. When insulin and blood sugar levels are low glucagon is released to draw energy from your cells. So now instead of pudding glucose into your cells this will pull from your cells. Glucagon and insulin are opposites and you really only going to get one or the other. again to burn fat we want to try to keep our insulin levels low and insulin levels dont get much lower then where they'll be at when your fasting. The pont is that...

One of the first solutions people struggling with back pain seek are lower back stretches to relieve their pain. But the truth is, many of these stretches for back pain are just short term fixes that actually end up doing more harm than good, and are the opposite of what people should be doing. A stretch meant to relieve lower back pain, like toe touches (and other similar stretches), trigger what’s called a stretch reflex, which gives you about 15-20 minutes of pain relief. But the problem is that this creates a vicious cycle of thinking that these stretches are doing good and are the only solution for relief, yet in reality are just contributing to the pain in the lower back. The key is to break this cycle. And that’s what I’ll do in this video. Here, I’ll show you how to relieve lower back pain once and for all with 4 moves. Based on the findings of renowned back pain researcher Dr. Stuart McGill and his lab, the cat camel exercise has been found to be the least stressful way to incorporate some movement into the spine without aggravating it. For these, get on all fours and slowly move back and forth from a downward spinal curve with the head looking up like a cat and then move into a rounded spine while the head looks down like a camel. Each cycle should take about three to four seconds. 7-8 cycles are all that is needed. We’re now ready to move onto some mobilization drills for other problematic areas within the body that may be contributing to the pain in the lower back. The first drill will target one of our major hip flexor muscles, the psoas. There’s a unique stretch meant to relieve lower back pain we can do that helps to specifically stretch this muscle. To execute it, get into a lunge position with one leg in front and raise your opposite arm overhead as you descend into the lunge. Then, bend your torso slightly to the side away from your back leg and drop your shoulder back to further target and stretch the psoas. You should feel a deep stretch in the psoas located in front of the hip of your back leg. Hold this position for a couple seconds and then take a step forward to switch your front leg and the raised arm and repeating the sequence. The goal is to perform six strides at a time. Next, we want to move onto a drill that will help us further mobilize and open up the hips while strengthening some of our important hip muscles. This is critical when it comes to learning how to relieve lower back pain. To improve this, we’ll use a mobilization drill called hip airplanes. For these, assume a single leg stance, brace your core, and grip the floor with your planted foot. Then, place your hands on your hips and rotate your torso forward over your planted leg while kicking your back leg behind you. Keep the back leg completely straight and your planted leg knee in a slightly bent position. Next, rotate your hips in towards your planted leg (hip internal rotation) and then transition to rotating it away from your planted leg (hip external rotation). Aim for a total of 3 sets of 3 reps with this movement. The last of the back stretches is going to help with the daily upkeep of your back. To perform it, simply stand with your arms overhead and count to 10. Then, reach higher and farther back for another count of 10. In this position, deeply inhale and work your way into an upright and stress free standing posture. By breaking up every 20-30 minutes of prolonged sitting with this drill, you’ll be able to prevent an excessive buildup of stress on your lower back. So, as a summary, here are the stretches for back pain you should do: Cat Camel: 7-8 cycles Psoas Stretch: 6 strides Hip Airplanes: 3 sets of 3 reps each side Spine Hygiene Stretch: Perform after prolonged periods of sitting Ideally you want to do these daily or even multiple times a day. At the same time though just keep in mind that back pain is specific to you and your situation, and there isn’t a general fix for everyone. For those looking for a complete step-by-step program that uses science to show you how to properly train AND eat week after week to transform your body in the most efficient way possible, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free... CHECK OUT DR. STUART MCGILL’S BOOKS: https://www.backfitpro.com/books/ Subscribe to my channel here: https://www.youtube.com/jeremyethier/... Filmed by: Bruno Martin Del Campo MUSIC: https://soundcloud.com/iamryanlittle TIME STAMPS: 00:00 - Stretches to avoid 1:35 - "Good stretch" #1 3:20 - "Good stretch" #2 5:58 - "Good stretch" #3 7:39 - "Good stretch" #4 9:24 - Action plan

These are the 3 BEST Science-Based tips to lose belly fat & flatten your stomach fast. If you're a man looking to get rid of your gut and you'd like to learn about what foods to eat or what workouts to do, you won't want to miss this video. Learn why belly fat burning exercises are more than likely a waste of time and what exactly you should do instead to reduce your stomach fat. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Diet/Workout Calculator: http://bit.ly/37voR6R 💪 Muscle Building Programhttp://bit.ly/37x5Oco Whether you call it a beer belly, a spare tire, or a muffin top, excess belly fat increases your chances of developing heart disease, type 2 diabetes, and metabolic dysfunctions. As your waist to hip ratio increases, hormones in your body like testosterone, insulin, leptin, and ghrelin go through a series of negative changes, creating a vicious cycle that makes it easier for you to store fat, and harder for you to lose it, and when your waist starts getting bigger than your hips the medical issues start becoming more and more of an inevitable reality. On top of the health issues having a gut just doesn't make us look or feel all that great. But the good news is that just by making a few simple changes you can quickly drop belly fat, reduce the size of your waist, and turn this whole situation around. Now usually the first thing that beginners think of doing is to try targeting the area with crunches and situps. And the truth is that it's very unlikely that you'll be able to burn the fat directly from your stomach with exercise. For example, in one study only one leg was trained for 12 weeks while the other leg was not and there was no noticeable difference in fat loss between the two legs. (1) In another study, only one arm was trained for 12 weeks but there was no major difference in the amount of fat lost from one arm when compared to the other. (2) And when looking specifically at training the abs, the studies still show that performing abdominal exercises won't actually help you spot reduce the fat that's covering those abs up. (3) Now there was one very interesting recent anomaly study that did show otherwise and it found that participants that trained only their lower bodies experienced far more fat loss from their lower body, while other participants that only trained their upper body lost more fat from their upper body. (4) The researchers concluded that for the potential possibility of spot reduction working you need 3 things. Number one is high-intensity exercise, so for the abs that would be training them with heavyweights. This would be done to help release and mobilize the fat stores. But just because the fat stores are mobilized doesn't mean that the fat will actually be used for fuel and if it's not burnt through a process known as lipolysis the fat will return right back to where it originally was, so Number two, would be to follow up immediately with some kind of workout that burns a lot of calories like cardio or full-body interval training. And finally, the third condition is that you'll have to maintain an overall calorie deficit. Now even though some of you may want to give this a try... there's still no guarantee that you would burn more fat specifically from your belly because we need more studies to support these results. The majority of evidence still suggests that spot reduction is a myth and that overall body fat reduction that's achieved mostly by following a good diet is the best way to lose belly fat so the first evidence-based tip is to shift your attention to burning fat by improving your diet rather than concentrating on burning the fat with exercise. Now as soon as I say that you need to have a good diet the first question that pops into everyone's mind is what's the best diet that'll make me eat less and help me get rid of this gut, is it low carb or low fat? Nowadays most people assume that cutting carbs is the way to go. And the truth is low carb diets do have some unique advantages. Just by going on a low carb diet you'll probably automatically put your body into a caloric deficit, but on a low-fat diet, you'll most likely have to still track your calories to make sure. Another advantage is that some studies show that low carb dieting is more effective at reducing appetite and hunger than low-fat dieting(5) Low carb diets will also quickly lower insulin levels which is important for fat loss because insulin stimulates the production and storage of fat and it prevents your body from burning previously stored fat. (6) But, even with all of these supposed advantages, the true determining factor that makes a diet plan efficient is if the person on the plan can....

Want to know how to lose weight and how to lose fat faster and more effectively? For those claiming to have ‘slow metabolisms,’ the problem you really have all boils down to non-exercise activity thermogenesis (or NEAT). NEAT describes all of the additional calories burned from movements you do during the day that isn’t exercise and can equate to drastic differences in the calories you burn throughout the day. So, it can boost or hinder your fat loss efforts. But the problem for many is that upon starting a diet, calories burned through NEAT tend to significantly decrease over time. Eventually you may burn so few calories outside of the gym that you’re no longer in a deficit despite eating less and training regularly, leaving you stuck at a fat loss plateau. So, what can you do to get over a weight loss plateau? You can speed up your metabolism by increasing NEAT. First though, let’s cover what you should avoid when trying to get over a weight loss plateau or body fat plateau. The first thing people do when they run into a plateau is they’ll either increase their cardio or they’ll eat a little less. While this is a viable solution, it only works up to a point and can eventually counteract your efforts. That’s because some people’s bodies will compensate by moving a lot less after their increased cardio workouts. As for eating less, again, although this is helpful up to a point, in general for better adherence and maintenance of muscle mass, your goal should be to keep your calories as high as possible throughout your diet while still hitting your fat loss targets. Otherwise you’ll quickly reach a point where your calories are too low and not feasible to maintain. There are viable options when it comes to how to lose body fat with NEAT. And the first and most effective solution is to make conscious efforts to move more outside of your workout. Although this may sound very difficult and time consuming to do, that isn’t the case at all even if you don’t live a very active lifestyle in general. Compared to sitting down motionless which burns roughly 80 calories an hour, you can easily burn an additional 40 calories an hour by sitting and “fidgeting.” And you can increase this even further by an additional 30 calories an hour by instead standing and fidgeting which again involves similar movements but can involve pacing around the room for example. I would also highly recommend tracking your steps and actually setting a daily step goal for yourself to hit, as this will give you a much better indication of what your overall NEAT levels are and a way to track it throughout your diet. To speed up your metabolism even more, you can also implement diet breaks and incorporate resistance training into your routine. This is because controlled and monitored diet breaks have been shown to help counteract the decrease in NEAT that you typically experience with your diet. And research has shown that a weight training workout appears to actually increase your NEAT levels for the rest of the day, which is in contrast to the reduction in NEAT we typically see after cardio sessions. Regularly performing weightlifting workouts throughout your diet is essential and should take priority over trying to perform a ton of cardio. All in all, you need to realize that although you may spend 30 minutes to an hour exercising, there are 15 other waking hours during the day, where non-exercise activity thermogenesis becomes crucial. It’s what you do during those hours that will make the most impact on your fat loss progress. For a step-by-step program that puts all of the science together for you by showing you exactly how to both optimally train and structure your diet week after week to burn off fat and lean down as quickly as possible, then take the analysis quiz below to discover which approach is best: https://builtwithscience.com/bws-free... Filmed by: Bruno Martin Del Campo DIET BREAK VIDEO: • How To Lose MORE Fat And KEEP/BUILD M... MUSIC: Soundcloud.com/lakeyinspired (“Blossom”) STUDIES: NEAT VARATION https://www.ncbi.nlm.nih.gov/pmc/arti... DIET AND NEAT https://www.ncbi.nlm.nih.gov/pubmed/9... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/1... CARDIO https://www.cell.com/current-biology/... https://www.physiology.org/doi/full/1... , https://www.ncbi.nlm.nih.gov/pubmed/2... MOVE MORE https://onlinelibrary.wiley.com/doi/f... https://www.ncbi.nlm.nih.gov/pubmed/1... DIET BREAK https://www.ncbi.nlm.nih.gov/pubmed/2... RESISTANCE TRAINING: https://www.ncbi.nlm.nih.gov/pmc/arti...

Use these 10 Muscle Building Foods to easily eat an extra 100 grams of protein per day. There are options for a high protein breakfast as well as other high-protein meals throughout your day. Some of the options also provide high-protein snacks and easy-to-prep foods to hit your protein targets and gain muscle faster. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX Taking in enough protein daily can be very difficult even though it's essential for building muscle and improving your body composition. While carbs and fats are abundant in our overly processed diets protein is a much more difficult macronutrient to get enough of especially because foods that are high in protein and lower in carbs and fats are generally less palatable than foods that are higher in fats and carbs but lower in protein. Take ice cream as an example and compare it to chicken breast. On top of all that protein happens to be very filling further increasing the difficulty of taking in the recommended 0.7 grams of protein per pound of body weight. So today I want to give you guys a list of the best foods that'll Easily help you add over a hundred grams of protein to your diet. And first, we have to start with egg whites. Part of the reason why egg whites are so easy is that you can simply take your carton of egg whites out of the fridge, pour them directly onto a frying pan, and have them cooked in 5 minutes. A typical egg white that's separated from the yolk will contain about 4 grams of protein with basically no carbs or fats. If you wanted to get let's say 20 grams of protein, you would have to break apart 5 eggs and separate the yolk from the egg whites 5 times. For some people that could be a pain which is why having a carton of egg whites in your fridge is one of the key strategies, I recommend to ensure that you can always quickly add additional protein to your daily total. Liquid egg whites typically contain 5 g of protein for every 3 tablespoon serving. 1 cup of egg whites will contain 26 grams of protein. So by having a cup and half of egg whites you can essentially take in 40 grams of protein very quickly and easily. Another excellent source is canned fish like tuna. Just one can of tuna contains about 25 grams of protein. One of the best things about tuna is that you can take it with you anywhere and you can easily eat it anywhere to add protein to your daily total. To make it even easier and more palatable you might decide to go with flavored tuna packets instead. When you're ready to eat all you have to do is open one of these pouches and scoop out the flavored tuna with a fork. Flavors like sweet and spicy tuna truly taste great while containing only about 4 grams of combined fats and carbs for 17 grams of protein. Two of these tuna packets throughout the day would add on 34 grams of protein and they're really easy to eat because of the convenience and great taste. Another food that is actually considered a supplement but it'll make it much easier to meet your daily protein Target is of course protein powder. The two most common types of protein powders are whey protein and casein. Both of these are dairy-based protein sources and even though casein is a more favorable meal replacement since it has a slower digestion rate, it can cause digestion issues compared to whey. Whey protein on the other hand will digest faster and that's why many people will drink whey protein directly after their workout. There's also a plethora of other protein powders including egg protein beef protein pea protein and rice protein just to name a few and all of these can help you meet your daily protein needs. You can increase your protein count even further by having your protein shake with skim milk instead of water. If you're trying to gain weight or bulk up you can also add natural peanut butter or dried peanut powder to add more protein while making your protein shake taste better. After doing these things a simple protein shake can easily add 40 or more grams of protein to your diet on a daily basis. To be fair protein powder is probably the easiest way to add protein to your diet. You can even take foods that are high in carbs like pancakes or waffles and replace some of the ingredients with protein powder. These kinds of recipes can be found online and can help turn many of your high-carb meals in high protein meals. However, keep in mind that you don't want to abuse this little protein cheat code. You still want the majority of your meals to be made up of real food because of the micronutrients that come with eating a variety of real foods. But having a protein shake after your workout or adding it to one random meal throughout the day can make getting enough protein much easier. You'll also want to replace your high-carb and high-fat snacks for high protein snacks. One perfect example of this is beef jerky. Just one ounce of jack Link's original flavored...

What to eat to lose belly fat? Lemon water, cayenne pepper, apple cider vinegar, chia seeds, and kombucha. These are the top 5 foods google said I should eat to lose belly fat. While this will lead to the most uncomfortable dump of your life, these won’t do anything for belly fat loss. Let’s cut through the BS and look at the real science behind the foods that can actually help you lose belly fat and with weight loss overall. There’s 5 of them worth talking about. Click below if you want someone to take care of all the guesswork for you and create a training and diet plan full of foods you actually enjoy: https://builtwithscience.com/bws-free... Click to subscribe for more videos: https://www.youtube.com/jeremyethier/... Number 1: “low calorie density foods”. These contain a ton of weight and volume for relatively few calories. People who eat these foods consume fewer calories everyday but end up eating more actual food than those who don’t eat these foods. So what are the best low calorie density foods for belly fat loss? Basically, most fruits, vegetables, and low-fat foods classify as a low calorie density food. But that doesn’t mean you should completely restrict yourself from high calorie density foods. You just want to eat less of them and add more low to moderate calorie density foods into your diet. For example, during breakfast, instead of having high sugar granola, go for a whole grain cereal with fruit. Number 2. Depending on the type of food you eat, your body will burn a certain amount of calories just to digest that food. This is what’s known as the thermic effect of food and is part of what makes our next food, lean proteins, so effective for belly fat loss. The importance of having enough protein when losing fat goes far beyond this. It’s the most important food to help you maintain or even build more muscle as you lose fat. This will not only help you look better once you get lean enough to lose your belly fat, but it also seems to correlate well with preventing fat regain after your diet is over. But, it’s important you prioritize lean proteins that deliver significantly more protein for fewer calories. Egg whites, shrimp, protein powder, low-fat greek yogurt, extra lean ground beef, chicken breast, turkey, tofu, and white fish are all great examples. You can still have the fattier protein sources in moderation, but by eating mostly leaner proteins, you’ll not only consume fewer calories, but you can also potentially swap those saved “fat” calories for something else. Food number 3: omega-6 PUFA. You need about 20-30% of your calories to come from fats to support your general health and hormones. But the specific types of fat you eat matter when it comes to belly fat. To potentially avoid building up the dangerous fat in the belly and organs, try to moderate the amount of daily fats you get from saturated sources such as bacon, cheese, butter, cream, and fatty meats like pork and beef. Instead, try to have more of your fats come from foods rich in omega-6 PUFA’s such as nuts, seeds, and seed oils, as well as omega-3 PUFA’s which have been shown to have other health benefits and can be found in sources such as salmon, tuna and flaxseed. The 4th food on our list that’ll help you lose belly fat is a controversial one and was put to the test in a 2015 study, where researchers took 300 overweight individuals and had them start the same weight loss program. Only difference was one group was assigned to drink an additional 24oz of water everyday whereas the other group had to drink that same amount but with a non-nutritive sweetener. The sugar free group not only experienced significantly greater weight loss, but they were also better able to keep that weight off for good. Why? It's possible that in the water group, limiting access to sweet beverages may have promoted their desire to satisfy their cravings from other sources like candy and desserts. Number 5. So far I’ve given you a lot of great food options to lose fat. But let’s be honest, some of the foods I mentioned won’t appeal to you. Sure zucchini is a low calorie dense food and yes egg whites are a great lean protein source, but if you don’t enjoy those foods then don’t force yourself to eat them. The key to making your diet stick is to eat your favorite foods. Personally, I love wraps, burritos, and shawarmas so I make one every day. But I’ll incorporate what I taught you earlier about what to eat to lose belly fat by using a low calorie wrap or tortilla, adding plenty of veggies, using a lean protein source, and adding fats or calorie dense condiments in moderation. So pick a handful of your favorite foods from each of the categories we went through, add a couple of your favorite treats to have every now and then, and that’s pretty much your diet. It’s as simple as that.

In this video, I cover my transformation from lean to shredded – in just 6 weeks. This was possible with something called a “mini cut”. Here, I’ll explain the science behind what is a mini cut, why it’s so effective to help you lose fat faster (yet difficult for people to stick to), how I modified my diet and training to make it easier, and what I did afterwards to maintain my mini cut results. By the end, you’ll know exactly how you can implement them to lose fat quickly, and keep it off. What is a mini cut? With mini-cuts, you aim to lose around 1-1.25% of your bodyweight per week – for a total of anywhere between 4 to 6 weeks. The idea with this is that you’re able to quickly lose fat without the muscle loss and fatigue that would occur if you had extended it any longer. That said, the problem with mini-cuts is that they’re hard to stick to. And, even if you do manage to stick through it, because of the changes your body experiences during the mini-cut it makes it very easy to re-gain the fat you lost as soon as you’re done. I’ll show the exact tweaks I made to my workouts and diet to make the mini-cut easy to stick to and what I did afterwards to ensure the fat I lost stayed off so that you can do the same. Let’s start with workouts. For weights, prior to the mini cut, I was lifting 5 times a week using the 5 day workout split from my Built With Science Intermediate program. However, an aggressive calorie deficit now means I have much less fuel to energize my workouts and support my recovery. This can quickly lead to excessive fatigue and strength loss. To avoid this, I switched to a 4 day workout split from my Built With Science Intermediate program and removed 1 set from every single exercise in the routine. As for cardio, prior to the mini-cut, I was on average taking 10,000 steps a day and doing two 20 minute HIIT per week. My approach during the mini-cut was to further increase my overall activity to burn more calories everyday rather than have to rely solely on eating less calories to achieve my goal deficit. I decided to do two things to lose fat faster. First, by taking more walks throughout the day and making frequent use of this under desk treadmill at my office. Second, I replaced my two 20 minute HIIT sessions with something much easier to recover from, light cycling for 30 minutes 3-4 times a week. Now, dietary tweaks I made during my lean to shredded transformation process. During the mini-cut I dropped my calorie intake by 25% to around 1,900 calories. To make this sustainable, I was strategic in what specific foods I’d be eating less of. to cut calories from my diet while ensuring I still had enough carbs for energy and enough protein to maintain my muscle, I reduced my fat intake close to that minimum amount rather than considerably dropping my carb and protein intake. In addition to this, I strategically timed the ingestion of my carbs to best fuel my performance and recovery. As for coping with hunger and cravings, I made simple food swaps that kept me full and enabled me to eat pretty much the same meals as I was before the mini-cut, but now with far less calories. To help me resist temptations during the day and curb my cravings at night, I always made sure that I had some kind of tasty yet low calorie dessert. However, although these dietary changes were key to helping me quickly and sustainably lose fat throughout the 6 weeks, it’s what I did after that helped me keep my mini cut results and is where most people mess up. Why? The first has to do with your metabolism. There is also data to suggest that lower levels of activity make regulating hunger more difficult, making it easier to overeat after a diet. So, because you can expect that your new maintenance calories may be slightly lower by one or two hundred calories, remain active by doing things you enjoy and can sustain, and keep a close eye on your bodyweight. Your weight will initially increase by a lb or two mostly from water due to the increase in food you’re eating, but it should stabilize shortly after and is an indication that you’ve found the right balance. Now guys, keep in mind that mini-cuts are exactly what their name implies - mini. They are NOT a long-term, sustainable solution. It’s short and aggressive for a reason as they quickly become unsustainable if continued for too long. But when used properly, they are effective. And for those who need more guidance on exactly how to train, how to eat, and how to execute a sustainable plan to transform your body, take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/your-pot... UNDER-DESK TREADMILLS: Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

Most people are lacking sufficient mobility in key areas. And typically, there are 4 main problem areas: the shoulders, thoracic spine, hips, and ankles. Therefore, what we’re going to do in this video is focus our mobilizations on these specific areas (e.g. hips mobility and ankle mobility). And we’ll also first determine if you truly could benefit from more mobility training in that specific area by running through a couple of mobility tests. By the end of the video, you’ll have a personalized mobility routine based on the body areas you could use the most work. The first area we’re going to cover for mobility training is the shoulder joint. To determine your shoulder mobility it, simply reach one arm up and over your shoulder and your other arm up your back as far as possible. Ideally you’ll want those fingers to touch but aim to at least get your arm to reach the top of your shoulder blade and your bottom arm can reach the bottom of your shoulder blade. Do the test on both sides and see how you do. The mobility drill that’ll help your shoulder mobility is this: just grab a cloth or towel, and hold it in each hand using the test position with both hands behind your back. Then, perform reps of gently pulling down on the towel while actively reaching downward with your top arm. Whereas to mobilize the bottom arm, perform reps of pulling the towel up while actively reaching up with your bottom arm each rep. Next, we’ll move onto the thoracic spine. One of the best mobility tests for this area is to take a picture sideways in the mirror with your body relaxed. If your mid to upper back seems to round, then it could use some mobility work. First, we’ll mobilize the area with thoracic extensions. Here, place your elbows on a bench or couch with your hands together. Sit your hips back into your heels as you drop your chest towards the floor. Hold for a few seconds, then repeat this motion for more reps. Follow this up with cat cows. Next, we’ll move onto the hips. The hips mobility test is simple; perform a bodyweight squat. If your feet turn out excessively on the way down, or your hips just seem to lock at a certain depth and you can’t go below parallel, or your hips tend to shift to one side during your squat, then your hips could use some more mobility work. If they do, then you’ll want to do the 90/90 drill. To perform it, bend both legs to 90 degrees. Then, while keeping your torso stacked over your hips, simply transition from one side to another by opening up your hips. Lastly, we need to look at the ankle mobility. Perform a bodyweight squat and see how deep you can go without rising up off your heels or leaning forward excessively. Repeat this again, but this time with weight plates or a book under each heel, and see if your squat improves in terms of depth and form. If it does, then you’d likely benefit from the next ankle mobility drill. Simply find an elevated platform like a bench, couch, or even your stairs, and place one foot on top of it. Then, using your arms under your bench or couch, pull yourself forward to drive your knee directly over your toe while keeping your heel planted. Hold the end position for a few seconds, then repeat for more reps before switching sides. Lastly, to tie everything together, we’ll add a weighted goblet squat to the end of our mobility routine. Here you’ll want to hold any weighted object like a backpack stuffed with books or weight plate out in front of you, then sit into a deep squat. Hold this position while keeping your chest up and rocking side to side to transfer the weight and stretch to one ankle at a time. This is a great way to further mobilize your ankles, hips, and mid-back in a functional position. So, simply go through the tests for each of the 4 joints, and use that to determine what your daily mobility list will look like. Shoulder Towel Stretch: 5-10 reps per failed arm T-Spine Thoracic Extensions: 5-10 reps Cat Cows: 6 reps each way Hips 90/90 Drill: 5-10 reps each side Ankles Bench Ankle Mobilization: 5-10 reps each leg All Weighted Goblet Squat: 30-60 second rocking hold To see the best results, implement it daily or even 2-3 times a day, with about 2 sets per exercise. Do realize that you need to be mindful of the positions you’re in for the rest of the day. Make an effort to move more, as that is very likely the root cause behind your aches and tightness. And for a step-by-step program that shows you exactly how to build muscle and lean down as efficiently as possible, without neglecting important aspects of your training like mobility and prehab, take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free... MUSIC: https://soundcloud.com/iamryanlittle

Knowing what to eat for breakfast is crucial for anyone looking to lose fat. A breakfast with the right macronutrient split can lead to indirect fat loss benefits by providing greater satiety. It also seems to play a crucial role in maximizing performance regardless of when your workout is. So, what I’ll do is run through 3 quick, healthy, and easy healthy breakfast recipes and go through what scenarios every high protein breakfast is ideal for. I’m also going to do is just show you the base recipe for each meal, and show you the different ways that you can customize each of these protein breakfast recipes based on your taste preferences and daily target calories and macros. The first high protein breakfast is none other than protein coffee + rice cakes. The fast digesting carbs and protein and the minimal fat and fibre content in this meal makes it the ideal choice if you train early in the morning and just need something quick and easy and not too filling shortly before (~30-45 mins) your workout to help enhance your performance and recovery. BASE CALORIES/MACROS: ~345 calories, 33g protein, 39g carbs, 2g fat 1-2 cups (250-500 mL) Black Coffee (5 calories) 1 scoop (35g) Whey Isolate Protein Powder (130 calories) 1 Sliced Banana (105 calories) 3 Rice Cakes (105 calories) Dash of cinnamon BASE WITH PEANUT BUTTER: ~435 calories, 37g protein, 43g carbs, 10g fat 1 tbsp (15g) peanut butter (+90 calories) BASE WITH PB2: ~405 calories, 39g protein, 45g carbs, 4g fat 2 tbsp (13g) PB@ (+ 60 calories) The second breakfast idea that’ll help with fat loss is the egg wrap. This is the perfect option for a high protein, low carb breakfast for those who want to save more carbs for later on in the day and aren’t going to be training immediately after. What you choose to top this with is totally up to you, but just do so in each of the 4 sections here. I personally add a serving of either cheese or avocado, some seared mushrooms and peppers, and a small amount of baked chicken breast to bump up the protein count. BASE CALORIES/MACROS: ~220 calories, 19g protein, 1g carbs, 15g fat 3 Large Eggs (210 calories) Handful of Spinach (10 calories) BASE (LOW FAT VERSION) CALORIES/MACROS: ~80 calories, 18g protein, 1g carbs, 0g fat Swap 3 whole eggs for ¾ cup (~150g) egg whites (-139 calories, -15g fat) BASE WITH TOPPINGS: ~414 calories, 44g protein, 4g carbs, 24g fat Handful of seared peppers + mushrooms (+ 20 calories) 2oz (56g) baked chicken breast (+ 95 calories) 1oz (28g) feta cheese (+ 80 calories) BASE WITH TOPPINGS (LOW FAT VERSION): ~275 calories, 43g protein, 4g carbs, 9g fat Swap 3 whole eggs for ¾ cup (~150g) egg whites (-139 calories, -15g fat) You’ll never have to wonder what to eat for breakfast to lose fat with this last, fuss-free recipe (overnight oats). This is a great option if you’d like to prep your breakfast for multiple days in advance, as it can easily be stored in the fridge and will be ready to eat whenever. Given the slow digesting properties of this meal, it makes it ideal if you’re going to be working out a couple hours after this meal or later on in the day. This recipe is relatively higher in calories, which makes it a good option to “front load” your calories with. BASE CALORIES/MACROS: ~360 calories, 29g protein, 46g carbs, 7g fat 2/3 a cup (60g) dry oats (226 calories) 1/2 scoop (18g) protein powder (65 calories) 1 teaspoon (3g) of chia seeds (15 calories) 50g 0% plain Greek Yogurt (29 calories) ¼ cup stevia (can swap for 1 tbsp honey or sugar free syrup) Splash of vanilla extract ½ a cup (125 mL) of cashew milk or any milk of choice (25 calories) WITH TOPPINGS ~660 calories, 37g protein, 78g carbs, 25g fat 1 tbsp (15g) peanut butter (+90 calories) ½ a diced apple (+40 calories) ½ a sliced banana (+52 calories) Small handful (20g) of almonds (+116 calories) Keep in mind that these protein breakfast recipes only take care of one meal. Ultimately, it’s your whole days’ worth of calories that determine if you lose fat or not. So experiment with these meals. Use the ones that best cater to your lifestyle and enable you to adhere to your calorie deficit, as that is what is key to losing that stubborn fat. And for a step-by-step program that shows you not only how to train but also comes with a nutrition software designed to show you exactly how much to eat week after week to transform your body as efficiently as possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free... DOWNLOAD THE BREAKFAST RECIPES PDF HERE: https://builtwithscience.com/breakfas... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... MUSIC: https://soundcloud.com/iamryanlittle

Unfortunately, HIIT has been abused by the fitness industry and used totally out of context. Most HIIT workouts you’ll find on the internet and probably experimented with are not true HIIT and won’t deliver the unique benefits that HIIT has to offer. In today’s video though, I’ll show you how to design a true HIIT workout for you to use. It doesn’t matter if you have access to equipment or not; my example HIIT workout is suitable for use at home with no equipment or at the gym. Plus, I’ll also go through how to properly implement a HIIT workout to maximize your results (e.g. if you’re looking for fat loss) with the routine. Maintaining a high enough intensity and an elevated heart rate is by far the single most important factor there is when performing HIIT. To ensure you’re working hard enough, first, get your heart rate to around at least 85% of your max heart rate. Second, during your rest intervals, keep moving at a moderate intensity. This will not only help increase your overall oxygen consumption which ultimately leads to more calories burned and greater physiological improvements, but will also ensure that your average heart rate remains high enough throughout the whole HIIT session. There’s no set protocol for a HIIT workout, nor is there a perfect ratio for your work:rest intervals. That said, the research indicates that a 2:1 work:rest ratio may be the most time efficient. But, keep in mind that your current level of fitness will govern what work:rest ratio is most appropriate for you. But intensity is what’s most important. Something like a 1:2 work:rest ratio (e.g. 30 second sprint with 1 minute brisk walk in between) would be a good starting point, which can eventually be progressed to a 1:1 work:rest ratio (e.g. 30 second sprint with 30 second brisk walk in between), and then even a 2:1 work:rest ratio if appropriate (e.g. 30 second sprint intervals with a 15 second brisk walk in between). If you’re at the gym, a simple yet effective option are sprints on an exercise bike. But you can essentially use any modality you have available (rowing machine, assault bike, treadmill) and perform your HIIT workout on that. For rest intervals, you would simply perform that exercise at a slower pace. Now if you’re performing your HIIT workout at home with no equipment, then all you need is your bodyweight. In addition to burpees, other effective bodyweight exercises include squat jumps, jump lunges, running in place, mountain climbers, jump rope, star jumps, and shadow boxing. Avoid using strength training exercises as they make it tough to reach your target heart rate safely. The duration of your workout and how many rounds you want to commit to ultimately depends on your goals and why you’re doing HIIT. If you’re trying to improve or maintain your cardiovascular fitness: a HIIT workout as short as 8-minutes with a 1:1 work:rest ratio is adequate. But if you’re performing a HIIT workout for fat loss, then you’re going to need to work a little longer since HIIT was primarily designed to increase performance rather than shed belly fat by burning a ton of calories. Here are 2 examples of how to structure your HIIT workout - both using a 1:1 work to rest ratio. Feel free to tweak the work:rest ratio and durations to better suit your fitness levels. 10-Minute Home HIIT Workout WORK - Burpees: 1 Minute ACTIVE REST* – 1 Minute WORK - Mountain climbers: 1 Minute ACTIVE REST – 1 Minute WORK - Squat Jumps: 1 Minute ACTIVE REST – 1 Minute WORK – Running in place: 1 Minute ACTIVE REST – 1 Minute WORK – Jump Rope: 1 Minute ACTIVE REST – 1 Minute *Can jog in place or perform light jumping jacks 10-Minute Cycling Workout WORK – High Intensity Cycling: 1 Minute ACTIVE REST – Light Cycling: 1 Minute Repeat x5 As for how often to do these HIIT workouts, generally, I’d recommend between 1-3 times per week, as they are quite intense and will require adequate recovery. But all in all, I hope you were able to see what a true HIIT workout really entails and how to structure one based on your needs. Just keep in mind though that when it comes to transforming your body, HIIT is just one tool in the toolbox and has its place. But knowing how to also properly incorporate steady state cardio, weight training sessions, and your nutrition into your overall plan is what’s key to transforming your body as efficiently as possible. And for a step-by-step program that uses science to guide you every step of the way to a lean, muscular physique then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... MUSIC: https://soundcloud.com/iamryanlittle

Although I have made past videos that work on this ‘how to fix bad posture’ and “how to fix hunched posture” issue, I understand that many of you just won’t be consistent when presented with a ton of different posture exercises. I get it, corrective exercises for posture are not “fun” for most people. So, in this video I thought I’d create a routine that shows you how to potentially achieve a proper posture with the least amount of effort. So, when it comes to how to fix your posture, there are just 3 moves. It’s important that we first understand the reasoning behind posture exercises. As a result of sitting hunched over, your mid-back has lost some of its ability to extend upright and leads you to a kyphosis and a hunchback posture. As a result, certain mid-back muscles (e.g. lower traps), get weakened and their activation actually become inhibited. What’s the solution? Well, first we’re going to work on mobilizing our mid-back. Then, after we mobilize the thoracic spine we’ll work on a lower traps exercise to work on activating and strengthening them. First, when it comes to how to fix bad posture, we’re going to work on some thoracic mobilization. To set up, lay on your back with your knees bent and place the foam roller around the level of your shoulder blades. Then, place your hands behind your head to support your neck. From here, contract your abs and then leading with your head, slowly arch your upper back over the foam roller. Return back to the starting position and then repeat that for a few more reps. Make sure that as you do so, you aren’t letting your ribs flare up and lower back arch. After you do a few more reps in that position, continue moving the foam roller further down each segment of your back and repeat until you reach the end of your mid-back region. Next, we want to use an exercise that’ll help our body engrain that mindful awareness of how to actually extend at the mid-back. To do so, we’ll use thoracic cat cows. Next, once we’ve successfully mobilized our mid-back with the previous 2 exercises for posture, we’re now going to temporarily be in a much better position to be able to activate and strengthen our lower traps for long term results. We’ll use something called the modified prone cobra. Practice this daily, and once you’re able to activate your lower traps quite well here without compensating with your upper traps, we want to then swap your lower traps exercise for more difficult progressions. But the main goal of this is to gradually move through these each of these exercises over time as you “master” each progression. So, if you want proper posture, take your time and don’t rush through these. To summarize the daily routine, here’s the action plan: Spend 10 minutes to cycle through each move in order: Move 1: Thoracic Extension (~ 1 minute) Move 2: Thoracic Cat Cows (10 reps) Move 3: Lower Traps Exercise (10 reps with 5-10 second holds at top position) Level 1 = Modified Prone Cobra Level 2 = Behind Head Raise Level 3 = W Raise Level 4 = Y Raise *Perform this routine 1-3x/day to break up long periods of sitting/standing. Overtime, by consistently devoting at least just 5-10 minutes a day to work through this ‘how to fix your posture’ routine, you should notice a significant improvement in your ability to activate your lower traps and other important mid-back muscles that have been weakened. This will then enable you to actually use these muscles more not only when you stand and sit throughout the day, but also in the gym with movements like the pull-up, lat pulldown, and rows that normally should be strengthening these muscles. And as a result of this, you’ll be able to see long lasting visual improvements in your hunched over posture which can in turn creates a lot more relief upstream in your upper traps, neck, shoulders, and potentially even downstream in your lower back and other areas. And for a step-by-step program that shows you exactly how to properly train these often overlooked muscles, and combines it with a weekly weights routine so that you can build lean muscle while improving your posture and various imbalances in the process, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free... LINK TO FOAM ROLLER: https://amzn.to/3iFv05l Filmed by: Bruno Martin Del Campo MUSIC: Music by Ryan Little - Body Language - https://thmatc.co/?l=A37F6F3E Subscribe to my channel here: https://www.youtube.com/jeremyethier/...

There is no quick fix for low back pain. Often, trying seek how to fix low back pain relief with back pain stretches, low back strengthening exercises, pilates, abs workouts, or just lying in bed often does more harm than good. While these methods may provide some form of lower back pain relief in the short term, the back pain soon returns and often worse than before. Now while the true “fix” to low back pain is highly individual, one of the easiest ways that we can potentially fix our low back pain is by paying attention to the position of our spine throughout the day. World renowned back pain researcher Dr. Stu McGill explains that the spine can be thought of as a wire coat hanger. If you constantly bend the hanger back and forth over and over, eventually it will fatigue and break. The spine experiences the same cumulative effect with repeated bending. Moving in the most spine conserving way possible is thus key. We can implement this in 3 steps. The first step here is just to define the various movements that cause low back pain for you throughout the day. If certain postures or movements such as sitting for prolonged periods, tying your shoes, or performing a specific exercise in the gym induces pain, then identify these and avoid or modify them to make them pain-free. You’ll then be able to reduce the cumulative load placed on your spine and can slowly teach your spine how to move pain-free again. The next step is to now modify your posture throughout the day to get some much-needed lower back pain relief. Here’s a simple self-assessment created by Dr. Stuart McGill. Stand in a relaxed upright posture and feel your lower back muscles with your hand. Lean back slightly until these muscles shut off and feel soft and relaxed. Slowly lean forward until you identify the point at which they become active and hard again. The objective is to discover the position that allows you to maintain an upright standing posture without engaging your low back muscles. This simple drill demonstrates how important proper standing posture is to relax your back muscles, and the same applies to sitting. The third step to fix your low back pain is to modify how you bend over to perform tasks such as tying your shoes, picking up an object, or even performing a lift in the gym. You’ll need to implement what’s known as a hip-hinge. To help learn this, Dr. Stuart McGill recommends the “short stop squat”. Stand upright with your feet spread shoulder width apart. Place your hands on your thighs. Keeping your spine straight, and bending at the hips, slide your hands down your thigh while moving your hips back behind you until you have lowered yourself to a point where the thumb crotch of each hand can be placed around and atop the kneecap. Your knees should fall in line mid-way between the heels and toes. Work at adjusting the curvature of your spine to a pain free or “sweet spot” posture. To prepare to ascend back up, begin by stiffening your torso by applying the abdominal brace. Then push your shoulders down and away from your ears by using your pecs and lat muscles to transmit your weight onto your knees. Now concentrate on pulling the hips forward while maintaining a stiff back, as you draw your hands up the thighs. Practicing this proper technique ensures that you’re able to complete any of these tasks without placing added strain on your spine, in turn, offering low back pain relief. The same applies to lifts like deadlifts in the gym as well. Before lifting the weight, stabilize your back by applying the abdominal brace and twisting the bar to engage the lats. Focus your attention on simply pulling the hips forward and dragging the weight up the thighs just like we did with the short stop squat, but now with added load. Regardless of what caused your back pain, part of your road to recovery and prevention will always be practicing spinal hygiene. By properly implementing what we went through in this video into your daily routine, while making an effort to simply move more and avoiding any static positions for too long, you’ll successfully be able to minimize the stress placed on your lower back and the pain you may be experiencing. And for those looking for a complete step-by-step program that uses science to show you how to properly train AND eat week after week to transform your body in the most efficient and injury-free way possible, then take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... Dr. Stuart McGill’s books: https://www.backfitpro.com/books/ MUSIC: https://soundcloud.com/iamryanlittle

In this video I discuss the best back training workout that utilizes exercises for a big back, as well as exercises for a wider back based on current scientific literature and our anatomical understanding of the back muscles. It’s important that you not only choose the right exercises when performing a back workout for mass, but to also perform these exercises in the correct fashion to target the right muscles. If you’re looking to add more mass, depth, and width to your upper back and lower back while targeting muscles that are important for scapular and shoulder stability, then this is the best back workout video for you. Within the video I’m going to discuss 5 exercises that I believe are essential to grow a powerful and attractive looking back: the deadlift, pull-up, chest-supported row, lat pulldown, and scapular pull-up. I will go through each of these exercises and show the muscle anatomy worked in each exercise, as well as the best variations of these exercises based on current research. It’s also equally important that you are targeting the right back muscles when you perform each of these exercises. I discuss a few “cues” and tips that have helped me minimize the involvement of secondary muscles and focus on using my back throughout each movement. Don’t forget to give the video a like and leave a comment if you enjoyed it and found it useful! MY SCIENCE BASED PROGRAMS: https://builtwithscience.com/bws-free... Studies: https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/9... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.ncbi.nlm.nih.gov/pubmed/1... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2... Additional credits: Pietro Boselli for the anatomy: / @pietroboselli Jeff Nippard for the "science-based workout series" idea: / icecream4prs Music: soundcloud.com/lakeyinspired soundcloud.com/bluewednesday

I'm going to show you how to fix your posture with 5 simple yet effective exercises. We’ll cover a few causes, go through some posture correction exercises, and combine this all into a 10-minute posture ‘workout routine’ with instructions. By the end of this video you should feel immediate relief from your rounded shoulders posture and will have a 10 minute go-to routine packed with posture exercises – to keep these improvements for life. First, we need to cover where this rounded shoulders posture came from. Your body is an adaptation machine. In as little as 3 months of prolonged sitting and standing in hunched over positions, your body will adapt to become more “efficient“ at being in that position all day. Combine this with the fact that we tend to worsen the problem when we workout. We focus on training the muscles we can see in the mirror while neglecting the ones we can’t (“backside muscles”). This leads to a really tight front side that pulls our back forward and a really weak backside that can’t straighten it out. To fix this, we’ll use a method proven effective in multiple papers: a 10 minute corrective routine that involves 2-parts. Part 1 of the posture correction exercises will focus on mobility to loosen up the back. The first exercise will extend the back upright, the second will rotate the back, and the third exercise will teach your body how to move in its new upright position. Then in part 2, to maintain this new posture long term, immediately after the mobility we’ll use two exercises to activate and strengthen the weakened muscles in our back. This is what your posture ‘workout routine’ will look like: Mobility: Prayer’s Stretch: 2 sets of 10 reps Quadruped Reach: 2 sets of 6 reps Shoulder Dislocations: 1 set of 10 reps Strengthening: Pull Aparts: 2 sets of 10 reps YWT’s: 3 sets of 6 reps The routine works either on its own if done consistently at least 2-3 times a week or even as a warm up right before your upper body workouts, as long as you implement it while making an effort to get up and move frequently the rest of the day. So. The first of the posture exercises we’ll do is one focused on mobility. It’ll help extend your back upright. And it’s none other than the prayer stretch. Avoid cheating by bending the lower back instead of the upper back when you perform these. You should feel a deep stretch in your upper back and lats. Next, we’ll use a rotation exercise to loosen the back even more with the quadruped reach. Grab a pillow or foam roller, get on all fours with your knees under your hips and hands under your shoulders, and squeeze the pillow or foam roller between your legs. This will help prevent you from cheating. Breathing throughout each rep is essential for fully opening up your upper back, so make sure to inhale on the way down and exhale on the way up rather than holding your breath. Now that our upper back is in a better position from the last 2 exercises, we then want to re-teach it how to stay, and move, in this new upright posture. The exercise we’ll use is called ‘shoulder dislocations’. If you don’t have a band, you can use a bed sheet instead with an overhand grip. From there, bring your arms over head and down towards your butt, and then back overhead to the starting position to complete a rep. You should feel a deep stretch in your chest and your upper back muscles working to stabilize your arms. Remember to avoid arching your lower back and sticking out your gut as you perform this particular exercise. When it comes to how to fix your posture, the key to long-term success lies in activating and then strengthening the back muscles that are weak. The first exercise we’ll use is the pull aparts. Avoid arching the lower back or shrugging your shoulders up as pull the band apart. If you don’t have a band, you can perform the scarecrow instead. Now we’ll add a little more difficulty with the YWT’s. Try not to allow your arms and hands to touch the ground throughout. Ok so now you’ve got your corrective routine to straighten your back, but maybe you need help with other muscle imbalances or maybe you could use some help with losing fat and building lean muscle. To check out our training and nutrition programs that’ll help you do just that, take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/your-pot... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... Music by: https://brettjanzen.ca/ brettjanzenmusic@gmail.com

If you’ve attempted a weight loss diet plan of your own, then you’re probably aware that at the end of the day, weight loss is all about calories in versus calories out. Scientifically speaking this is the basic law of thermodynamics for any fat loss diet, but what this simplistic model fails to account for is how the various foods you put into your body then go about affecting these two variables. The truth is that you also need to pay close attention to the types of foods you’re ingesting everyday AND also how you go about ingesting them in your weight loss diet, as that’s what makes all the difference. In this video, I’ll go through how to eat to lose weight (with 3 diet swaps) that can enable you to lose fat faster, and provide you with a sample fat loss meal plan that puts this all together for you. The first swap you’ll want to do with your weight loss diet is to stick mostly with minimally-processed foods. Not only are these less processed foods beneficial when dieting in the sense that they generally provide more nutrients and keep us fuller for longer, but they also have another benefit that has to do with something called the thermic effect of food, which is the amount of calories that our body burns to metabolize and actually use the foods that we ingest. And one of the unique fat loss benefits about unprocessed foods is that in most cases our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts. So, you can further influence the “calories out” side of the equation and potentially speed up the fat loss process by simply swapping these foods for whole grain, less processed foods instead. Next, let’s dive into how you then go about distributing your meals (aka calories) for your fat loss diet. Research indicates that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day, and is something that I’ve personally noticed as well. Now obviously this does vary for the individual and may depend on when your workout takes place, I would highly suggest even if you’re intermittent fasting, for example, to at least experiment with just shifting more of your calories to your first meal of the day as it does seem to have some unique benefits in terms of enabling you to control your cravings, burn more calories and potentially create greater fat loss results in the long run as a result. Now the last swap for your weight loss diet plan is to not only choose mostly unprocessed foods to include your diet, but choose the ones that are highly satiating. As this will enable you to better adhere to your diet and minimize any excess snacking you may be doing that’s sabotaging your calorie deficit. For example, even with calories equated for, simply swapping whole grain bread for oats instead will provide a 25% greater effect on suppressing your hunger. And similarly swapping brown rice for whole grain pasta or boiled potatoes would provide a 30%, or 60% boost in satiation respectively. So what I’d suggest is look over the index and experiment with swapping some of these more satiating foods into your diet and seeing how your body and appetite responds. So hopefully the video and sample meal plan at the end gives you a little more insight into how to eat to lose weight and how you can start planning your meals based on what I want through while still keeping everything tasty and satisfying. Although some of the swaps I mention here CAN definitely help speed up the fat loss process, just know at the end of the day adhering to a calorie deficit is most important. So experiment with your diet and stick to what you find works best for you and your lifestyle. And for an all in one step-by-step program that not only optimizes your weekly workouts for you, but also shows you how to structure and set up your diet with the right foods and in the right amounts so that you can burn fat as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at: https://builtwithscience.com/bws-free... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... MUSIC: https://soundcloud.com/iamryanlittle Filmed by: Bruno Martin Del Campo STUDIES: UNPROCESSED VS PROCESSED TEF https://www.ncbi.nlm.nih.gov/pmc/arti... https://europepmc.org/article/med/281... FRONT-HEAVY APPROACH https://www.ncbi.nlm.nih.gov/pubmed/3... https://www.ncbi.nlm.nih.gov/pubmed/2... https://www.ncbi.nlm.nih.gov/pubmed/2...

You need to make sure you’re accomplishing 3 things for an effective muscle building diet plan: eating at a slight calorie deficit, eating adequate protein every day, and not eating like complete crap. These will account for let’s say 90% of the muscle growth you experience from your bulking meal plan. But what muscle building foods and nutrition tips can we incorporate to get that extra 10%? Well, there are a few additional things we can do when it comes to how to diet to gain muscle and what to eat to build muscle faster that can help speed up the muscle building process. And I’ll show you exactly how to do just that and provide you with a sample muscle building meal plan here. The first thing you’ll want to do for an effective muscle building diet plan is take your daily protein intake and spread that out into ideally 4-5 meals throughout the day with each of them having a minimum of 20g of protein. It also makes sense to ingest an adequate amount of protein shortly before sleep since that’s the longest period you’ll go without food. That’s also why you might want to bias a little more of your daily protein towards this pre-sleep meal with at least 40g of slow digesting protein. The next tip here is to incorporate “muscle building foods”. First, you want to opt for high quality protein sources that are not only high in leucine content, but also high in digestibility. In addition to this, you can opt for more unsaturated fats as opposed to saturated fats, which may bias more of the weight you put on to be muscle as opposed to fat. Olive oil and salmon specifically are two unsaturated fat sources I’d highly recommend incorporating in your muscle building diet. Now the last tip when it comes to how to diet to gain muscle here is to periodize your diet. Although we want most of the weight you put on to be muscle, it will always come with a bit of fat gain with it. And as your body fat creeps up during a bulk, you actually become less efficient at putting on muscle. Meaning, that as you continue to gain weight and your body fat slowly creeps up, then it would be best to occasionally “re-sensitize” your body for more efficient growth by stripping off some of the excess fat you put on before you continue to focus on gaining more weight again. So, to sum up all the muscle building nutrition tips covered: 1. Evenly distribute your protein throughout the day into 4-5 meals, each consisting of at least 20g of a high quality protein source. Biasing more of your protein (at least 40g) towards a pre-sleep meal is also a good idea to stimulate protein synthesis overnight. 2. Optimize your food choices. Opt for higher quality protein sources and incorporate more unsaturated fat instead of saturated fat (olive and salmon oil may be the most beneficial). This may enable more of the weight you gain to be muscle as opposed to fat. 3. Periodize your diet by transitioning through phases of a calorie surplus (e.g. 3 months) with phases of a calorie deficit (e.g. 1 month). This way you’ll be able to occasionally re-sensitize your body to put on muscle more efficiently. All in all, guys, I hope that you were able to see that it’s the little details like this that really do make all the difference in the long run. And for a step-by-step program that shows you not only how to approach your diet and what to eat, but also pairs this with a weekly workout plan so that you can build lean muscle as efficiently as possible with science, then simply take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below: https://builtwithscience.com/bws-free... DOWNLOAD THE MEAL PLAN HERE: https://builtwithscience.com/muscleme... Subscribe to my channel here: https://www.youtube.com/jeremyethier/... Filmed by: Bruno Martin Del Campo MUSIC: https://soundcloud.com/iamryanlittle