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Muscle-Building Workout and Diet

What’s up, guys? Jeff Cavaliere, Today we’re going to talk about men and
women. The differences between men and women. The birds and bees. No, no, no. Not that. We don’t need to – no. We’re talking about fat storage and the
obvious difference between men and women in fat deposition and what that means. And does it actually provide you with a way
to change your training? To change how you eat? Is there something we can do about it? What does the science say? I think you guys are going to find this video
interesting. First of all, thank you to the women that
are here watching this video. Though I don’t necessarily make videos specifically
calling women out and to attention, I say ‘guys’ all the time. What’s up, guys? I mean all of you and I’m glad you’re
here because it’s really interesting how this is all going to play out. So, when you see the differences here, obviously,
between a man and a woman. But what I’m really focused on here is the
fat storage and where the differences are. We know that men who have their fat storage
issues are going to store it in their chest. Even in lower body fat levels, as you’re
going to see. In their midsection, right in here, a stubborn
area, and the love handles. Again, even here. I actually store some right there, believe
it or not. In my lower back. So even the back, when we get to that side. Where we don’t have issues are here in the
calves, legs, and arms. We tend to stay fairly fat free in these areas,
providing we’re not extremely overweight, as I’ll cover in a minute. When we look over here at the ladies, we have
some differences. Number one: we take that leg and look in that
area and know that there are problems here for women. Thighs, hips, muffin top, this whole area
over here, even down here in the ‘cankle’ area. It’s a problem. Women also have a much more significant storage
of fat in their arms, specifically in their triceps, that leads to these major differences
in how we look, when compared side by side. When we turn it around, we have similar issues
here. The men still have the love handles over here,
we have that low back fat that I’ve referenced. Again, at a very low body fat level I still
have the remnants of fat back here on my low back that I will probably never get rid of. We have, again, this upper back fat area which
is a problem for both men and women. But you can see here that we have more of
that hangover effect – that muffin top, less of the love handle right there. The butt is an extremely popular place to
store fat for women. The thighs, once again, and the calves where
the men are just not having those issues. Now, what is this all about? There’s a reason for it. You should feel more uplifted by the fact
that there’s a cause and it’s basically caused by the hormonal differences between
men and women. There are hormonal differences that make us
great in different ways, in the ways that make of very unique. They can also be the bane of our existence
because we all have testosterone and estrogen. Estrogen being more of the female hormone,
and testosterone being more of the male hormone. But we both carry testosterone and estrogen. It’s the ratios that impact what happens. So, if we dive into this a little bit more,
this is a comparison of the exact situation I just laid out. The man who’s overweight, and the woman
who’s overweight. The distribution of that excess weight is
significantly different. Why is it that men are carrying all this extra
weight and building all this weight out right here, whereas women have it much more dispersed? They’re carrying it in more significant
areas? They’re carrying it in their hips, in the
thighs, in the lower legs, in the arms. Whereas men are right here in the chest and
in here in the abdomen. It’s because of the differences in these
hormones, once again. Men, who are ruled and guided by testosterone,
have more of what we would call ‘visceral fat’. There’s a difference between visceral fat,
which is the fat that occurs inside the abdomen, inside the abdominal cavity, impeding on the
internal organs – making it much more dangerous, by the way – than what women are having
here. And that is more subcutaneous fat. The fat that’s right underneath the skin
which often times leads to that dimpled appearance of the fat. We can see it more readily. It’s right there, one layer down. Whereas the men here, it’s hidden a lot
more deeply. Again, just like estrogen and testosterone
where we have each, women will have visceral fat as well, men will have subcutaneous fat. It’s not one versus the other. But the percentage of those are greater. The visceral fat is more androgenic. There are more receptors in this adipose tissue
that binds to testosterone, which promotes the deposition of this fat. That’s why men will store it in this pattern. We know it’s very identifiable. Men are going to carry it here in their pot
belly. Women, with their subcutaneous fat here, that
is more estrogen promoting. That estrogen will enhance the deposition
of subcutaneous fat. So, there’s a reason why we’re storing
it in these areas. But there’s more to it than this because
you look at this and say “Well, if I’m a man who’s more fit, then I wont necessarily
have to worry about this.” That’s not necessarily true because even
this gentleman here who’s a little bit older, even though you can see the outline of his
six pack he’s got less subcutaneous fat in the way. His visceral fat deposition is still creating
this problem in these areas which are causing more of a stubbornness to these areas. Whereas women, you can still see that appearance,
that pop-marking appearance here, of that fat directly beneath the skin. So even at what we could call ‘healthy’
and ‘fit’ body shapes, we’re not seeing the elimination of this. It’s a problem we’re going to have to
live with forever. So, what do we do to fix it? That’s really the most important thing. How do we fix this problem? You’re not going to find any shortcuts here. You’re not going to find anything about
freezing your fat away. You’re not going to find anything about
sticking some electrodes on your bely and watching it melt away overnight. You’re going to find the same recommendations
you always do. But I’m going to give you some hope here
because with a little bit of extra science we’re going to realize there are some things
that are unique, always, between men and women that should work to our advantage. The first thing for women is: you’re certainly
going to need to focus on nutrition. I’m going to save my nutrition discussion
for about two minutes because we’re going to need to talk about it for both. Everybody is going to have to worry about
their nutrition. It’s going o be the thing that determines
what your body fat levels are ALL. THE. TIME. If there’s one thing you can work on – and
I’m talking body fat only, we’re talking about body fat in this video – if there’s
one thing you can do to lower your body fat, the only thing you should be focused on is
your nutrition. I know how important training is. I do this for a living. Nutrition is always going to be the one and
only thing that you should be focusing on, if you can only choose one. But we’ll get back to that. When it comes to training the interesting
thing about training for women is, women will show a beneficial effect to training, more
so than men will, when they’re trying to lose body fat. So, men can train, and train, and train. If they don’t want to get their diet in
check you really wont, see a difference in the amount of body fat that you’re carrying. But for women, because they naturally carry
lower levels of lean muscle mass, any response to training is usually a good one. I mean, you guys have heard me say it before,
I’m not a fan of steady state cardio. But we know that steady state cardio can produce
a bit of a hypocaloric effect, allowing you to burn a few extra calories throughout the
day to get you into a hypocaloric state, to burn some extra body fat. But it’s not even that. Sometimes the act of just doing any training
at all – even walking on a treadmill at some level of incline – provides enough
resistance and overload to start to develop some lean muscle mass tissue. The good thing about that is, that provides
you with all the benefits of lean muscle mass. It’s giving you greater insulin sensitivity. A greater depot in storage place for glycogen. The ability to have a higher metabolic rate
as you accumulate more active tissue. Those are all great things, but with that
being said, there are far more effective ways to do that here. That is with strength training. Progressive overload. Don’t be afraid of the weights. “But my legs will get big”. No, they’re not going to get big. If you’re watching your diet they’re going
to be toned. You’re going to get rid of that body fat
that’s making them look big. So, what you want to do is have a three-pronged
approach if you’re a woman, to do some steady state cardio for that additional caloric burn,
but focus the majority of your training on resistance training, strength training, weight
training, and then using some high intensity interval training as well. So, the benefits here are pretty isolated
for women when it comes to dropping fat. But for men, we’re back into this whole
idea about ‘what’s the contribution of additional exercise’? We were talking about walking on a treadmill
at a low level of speed, or whatever it is for an hour. Guys, you’re wasting your time. You’re wasting your time. I’ve said this before. Are there cardiovascular benefits here? Of course. Are they going to help you long term with
your cardiovascular benefits if you’re training at a high enough level? Yes. That’s a known fact. Will they burn some extra calories? Yes. But we’re talking about you making a significant
difference in the appearance of the fat that you’re carrying. This is not going to be the way to do it. Don’t waste your time here. The studies have shown that this is not going
to accelerate it in the absence of your nutrition. If good nutrition is in place this will have
a better effect, but still minimized by the fact that you’ll be much better off strength
training, or weight training. As you build more lean muscle, the same benefits
apply to you as well. Now, for nutrition. I said it was so important. I mean it. I want to give you guys a structure to follow. This is an example. This is a sample, but I do know that this
works. What this is doing is basically taking your
plate, your meals, and dividing it visually, in a very simple way so it can help you. The first thing I do is divide it into 40%,
40%, and 20%. Simple. The first 40% of this plate is almost half
– I cut off a little bit, almost half, and I cut off a little bit. Here is protein. I don’t care if you’re following a vegan
diet, or if you’re not, find a source of protein that you enjoy, that tastes good,
that you like because this is not about depriving yourself. Find a source of protein that you enjoy. That goes there. Your fibrous carbohydrates. All the vegetables. They fill up the other portion of your plate. The majority of your place. The starchy carbohydrates, I’m not against
carbohydrates. I’m not looking to avoid carbohydrates. Especially as a trainer for athletes. I realize the importance of carbohydrates
to fueling their performance. I’m not looking to avoid them. I made room on the plate for them. I just make it the smallest portion on the
plate. My particular favorite is sweet potatoes. That’s what I like to use. In terms of fats be very careful. Incidentally, you add your fat. Don’t avoid fats. One of the biggest mistakes I ever made in
my early life with nutrition was avoiding fats. You want to have fats in your plan. They’re healthy. They’re important. Just realize, when we’re talking about being
hypocaloric, fats will be very detrimental because they’ll add up quickly. People think “I’m having olive oil”. That’s great. Olive oil is extremely healthy. However, when you pour olive oil, after olive
oil, after olive oil onto your salad because you think it’s healthy – there’s no
disputing the fact that it is, but it’s also extremely caloric. With over 120 calories per tablespoon, and
you just realized you put 6 tablespoons on your salad, you realize how difficult it becomes
to lose weight and stay hypocaloric. So, you want to make sure you’re very aware
of the fats you’re adding because of their caloric density. Now there are some other things you can do. We know I’m a big fan of ginger. I made a whole video on ginger. The thing about ginger is, the active compounds
in ginger – namely ginger oil – are able to help you do a host of things, including
boosting your immunity. We know that stress hormone accumulation is
another thing that can increase fat deposition for both men and women, but we want to make
sure we’re doing that and controlling our stress levels and recovering. Studies also show that this will have the
ability to increase testosterone levels. Not much in terms of testosterone, but you’re
not looking for a humongous game changer here with the accumulation of doing these smaller
things. So incorporate ginger into your diet. The next thing is grapes. Grapes contain resveratrol. Resveratrol, again, we’re looking at things
that can act on estrogen. Trying to control the amount of estrogen we
have in our bodies. Remember, we have both. But as men become more estrogenic, you start
to take on more of those female characteristic fat distributions. And women, vice versa. You have all that extra estrogen. If you can control some of that it will help
you take on – we’re not trying to get a more male fat distribution pattern because
we don’t want to walk around with big bellies. But what we’re trying to do is shift the
focus a little bit away from these deposits that are estrogen driven. Mushrooms. Again, these prevent the production of aromatase. That’s responsible for converting androgen
to estrogen. Again, we can interfere with hormones that
help this transition. Mushrooms. Include them in your diet. Oysters. We’ve heard about oysters before. Here, zinc. It comes down to zinc. There’s more zinc per serving than any other
food here. Again, some testosterone boosting effects
there. Finally, cruciferous vegetables. We’ve all heard about how important it is
to have cruciferous vegetables like cauliflower and broccoli. These have a high level of phytochemicals,
there again, working to block estrogen production. So, there’s a comprehensive look at the
differences between men and women. But the take home message is this: is there
anything you’re going to be able to do to change this distribution? No. You’re being driven by chemicals. Women, you’re being programmed genetically
for child bearing, to store this fat in these areas. It’s incredibly important. You were given the number one responsibility
of the human species, which was to continue the species. Thank God – Thank God – men were not given
that responsibility because we would have been gone a long time ago. I know. I see a reminder every day of Jesse standing
right here, to know that’s a fact. We would not be good with that responsibility. However, I will say that you’re fighting
your genetics. You’re fighting your biology. There are things you can do. The things you can do are going to be prioritizing
that nutrition, maybe incorporate some of these other options that can tilt the balance
a bit more in your favor. But more importantly, prioritize the training
in both instances. But guys, just don’t think that you’re
going to get away with just doing training, especially cardio, if your goal is to lose
body fat. It’s always nutrition. There’s no way around it. There’s not gimmick. There’s no shortcut. There’s nothing. I’ve told you this a million times. I’m going to say it to you again. Make sure you have your nutrition in check
and make sure you have a smart training plan in place to allow you to build lean muscle
progressively. All right, guys. I hope you’ve found this video helpful. If you’re looking for how you can do this
in am ore step by step fashion – from meal plans, step by step meals that are built on
the same principles of being something you can do forever, not just a short time. No diets. Something you can do forever. These are all laid out, step by step in our
ATHLEANX programs over at In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. Make sure you’ve turned on your notifications
and subscribe to this channel, if you haven’t already done so. Tell me what else you want me to cover and
I’ll do that for you in the days and weeks ahead. See you soon.

100 thoughts on “How to Lose Fat the Right Way (MEN VS WOMEN!)

  1. NOTIFICATION SQUAD GIVEAWAY – Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  2. So I always struggle with my weight, up and down, I'm not very heavy, but I know I wanna lose more fat. Wasted my month on cardio, I lost two pounds. Gained it right back. Found this video, and started the nutrition plate, and holy crap. I lost 8 pounds and it is barely week four. This is great.

  3. I’m a guy and what’s wrong with big thighs? It attracts a lot of men. Small thighs are kind of disgusting.

  4. Awesome!!! Nutrition is very, very important in order to see the hard work at the gym or our own gyms in the garage.

  5. hi jeff, for people who can't eat lots of carbohydrates the only solution is to increase fat. I do not exclude all carbohydrates but in my diet there is a lot of vegetable protein and a lot of fat
    arrival at a ceiling of 50 / 100g of carbohydrates including one fruit a day.

    if I do the classic standard 40/40/20 diet I have fibromyalgia problems.

  6. I think the problem is that you're giving unrealistic expectation for the general gym goers. Absolutely zero wrong with the woman that has a little softness while being fit!! That woman's butt in that second picture was amazing!!! And that older dude had a legitimately nice body!! Unless it is your job to look amazing 24/7, it just isn't necessary to worry too much at all about a little extra stuff ob on your body!! If you got 90% of men and women that are gym goers to take off their clothes, they wouldn't be super ripped or lean. People get stuck on what models or fitness gurus look like, and then when they dont look that way, they feel less than. It's simple. If you're eating 21 meals a week, make sure 18 of those are clean whole foods, get in the gym WITH A PLAN OF ATTACK, and be content with what God gave you.

  7. I'm surprised the socialist binaries haven't asked to re-record this video without gender specific references…

  8. Thank God men aren't given that responsibility? bitches given responsibility in the 21st century to continue the species? havent you heard of abortion, the vast and ready use of contraception, just the sheer immaturity and superficiality of modern women?

  9. The only real place I get carbs from on a daily basis is from oats. Is that ok? That doesn't count as starchy though, does it?

    Thank you for the great video. Informative and inspirational as always.

  10. I'm stunned by the fact this video has not been censored by Google for stating the biological differences between men and women. There's hope for the information age. Very good job Jeff!

  11. Thanks so much Jeff. I love your videos and learn something every time I watch Athlean-x.
    Thanks again and keep up the great work

  12. Yes Jeff I am following a vegan lifestyle and you are even more of a legend for mentioning the word vegan on Athlean-X
    Your knowledge and understanding of the human body continues to surprise me. A Big thumbs up my friend.

  13. It’s not just me that thinks the woman in the thumbnail is absolutely gorgeous, right? She looks amazing I don’t see why she would have problem areas.

  14. Jokes on you, Jeff! I'm a man who has a fat ass, fat tits and a big belly. What are you going to do about that, huh?

  15. I go fitness gym once a week and combine with OTVENA slimming cream ,I feel fat burner within 2 minutes 5kg slimming down now

  16. Men and women can lose weight the same way, targeting fat loss through diet is the same as targeting it through ab exercises and if you don't have the hormones then you all the work in the world won't change anything. End.

  17. Omg you guys from US and A just received the best flapping material since you usually call Thicc all those Hippos:))))

  18. I wish i knew this in collage. I went from my full time sport schedule in high school to doing diddly squat. I gained 10 lbs and and refused to hit the freshman 15. Got on top of the amount of food I was consuming and joined a running group. Yeah, I lost some weight but didn't really improve my shape. The resistance training was non-existent and I still ate crap food. So glad to have found people that speak truth in a way everyone can understand. Thank you.

  19. This man speaks the truth. I had a sedentary high stress job several years ago.and managed to lose weight by watching my diet only, my carb intake was a lot lower than 20% but i dont know if thsts safe. @athlean-x – Please cover sugar addiction. PLEASE. My kryptonite!! Esp to comfort eat for managing stress

  20. Umm, I'm a male and my fats very equally distributed, my thighs have a lot of fat, belly not so much. I mean Is it just genetics or some testosterone problems

  21. A hundert gram of peanuts has way Mord kalorin than 250 gram of funnyfresh chips. Now guess wich is more "poisening" ur body…
    So stop thinkin about ur calorin and be more chilled. Just do ur diet like u feel it, if ur honest with urself it will still work, and ur not in danger of getting mental illnises like bullemie and stuff

  22. Hey Jeff or anyone seeing this i’m 14 with a high metabolism rate and have a skinny frame i’m 6”1 and 70KG.

    I’m in no way ripped but my muscles are toned, however I have quiet some fat storage in my thighs – no where else but my thighs. How do i rid of this fat without losing muscle mass.

    P.S i was also thinking about eating a lot of mushrooms and grapes with vegetables to lower and combat oestrogen levels as said in the video that’s why fat gets stored in “female” places.
    I just need to know what to do!

    Thanks in advance guys

  23. Thank you for this video. I just download this free Ebook at @t. It's mind-blowing how to lose weight and build muscle at the same time.

  24. Avoid eating grapes because they contain mold, smut family. this inoculates the gut with dysbiotic pathogens and can hinder proper gut biome. Buy Resveratrol instead. You also cant eat enough grapes to meet the anti-oxidant and anti-viral effects of resveratrol and that goes also for wine which has resveratrol, but taxes liver methylation pathways. I consistently see low grade inflammation in my patients with grapes a common culprit. I have an article about “moldy” foods to avoid in my blog

  25. Hi love your videos. Was just wondering. Recently I switched to yoga due to an injury. Would yoga do good for weight loss instead of weight training.

  26. I have the most fat in my stomach my legs and thighs are not fat at all so what dose that mean?

    Im must be a guy lol jk

  27. I have a good body fat percentage (13.5%) but my waist/hip ratio comes dangerously close to 0.9. What should I do? If I work to lose more fat, my body doesn't already have a lot of fat to lose. Anyone have any advice?

  28. This is one or perhaps the best video i have seen not just on YouTube, but compared to anywhere, on body fat, food, work outs, etc. Thank you Jeff and love your videos and content! 💪💪

  29. I hate this bs of people like this idiot that keeps on saying that if the responsibility of bearing children was given to men, we'd be gone a long time ago. Nature would find a way to adjust.
    You are letting yourself down by elevating one gender on the expense of the other.
    Remember Gillette? Do you see what has been happening with Disney? If you want to be successful, leave the SJW crap alone. Get woke, go broke.

  30. I'm pretty much full Celt and strangely I've never been fat, problem areas have never been a major issue. They have for every women in my family though. Fortunately for me I was raised by responsible blokes like you Jeff. Thank you gents, your awesome!

  31. also men built civilization so that woman could survive, live and exist. no civilization no procreation of the species.

  32. Thanks Jeff. Great video as always from Athlean-X. What about post menopausal women’s diet? I’m in a desperate need to produce more estrogeon. I had breast cancer 6 years ago and cannot take any kind of hormone replacements and would much rather follow a natural route anyway. I’ve always followed a relatively healthy diet and have worked our for most of my adult life. My muscle mass that was once head turning has dropped significantly and I have dreaded wings! At 51 I have to rethink my approach to training too. Any suggestions would be very much appreciated please 😄x

  33. My caves and thighs are fat… I'm 230, 5'10", mostly fat. So my estrogen is high? Or is my testosterone low? Or both?

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