Fitness influencer Jeff Nippard names the 3 strategies to get lean and stay lean.
Do you want to get lean and stay fit for life? Do you need help to make sustainable changes that result in noticeable progress? Then, get ready because Jeff Nippard is here to help! With decades of experience as a fitness coach and bodybuilding champion, Nippard’s approach to health and fitness provides proven results.
Jeff Nippard, a bodybuilder and powerlifter with over 3.5 million YouTube subscribers and a thriving online coaching business, recently revealed his secret strategy to “get lean and stay lean forever.” Let’s take a closer look at Jeff’s advice on getting and staying lean.
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Jeff Nippard on Fat Loss
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Despite many fat-loss diets that promise success, Jeff Nippard revealed a study that found only one contestant from The Biggest Loser kept off the weight after six years. Even more shocking? A majority of participants experienced weight gain in comparison to their starting point! According to Nippard:
“Why this trend is so common is that people often don’t realize that they’re getting lean for a temporary time frame—a fitness event, a wedding, or a photo shoot—is a different goal with a different strategy than it is getting lean and staying lean for a long term.”
Nippard goes back to basics and explains how caloric deficit—burning more calories than you consume—plays an essential role in achieving desired results. He outlines four primary ways you burn calories:
- Resting Energy Expenditure: calories burned at rest
- Exercise Activity Thermogenesis: calories burned during exercise
- Non-Exercise Activity Thermogenesis (NEAT): calories burned from day-to-day tasks, e.g., getting groceries
- Thermogenic Effects of Food: calories burned via food digestion
Nippard’s Caloric Deficit Strategy
Sticking to a 500-calorie deficit is an effective way of shedding a pound each week. However, metabolic adaptation can sometimes get in the way. According to Nippard’s research, you may take slightly fewer calories than usual over time to stay on track and reach your weight loss goal.
“As you lose weight, you won’t burn as many calories through resting energy expenditure because your body is getting smaller. You won’t burn as many calories per unit of exercise because your body is becoming more energetically efficient. You won’t burn as many calories through NEAT because your body is becoming less hyperactive and fidgety, and you won’t burn as many calories through the thermic effect of food because you’re eating less food,” Nippard explained.
Being conscious of your food choices is an integral part of any weight loss journey. However, while popular fad diets can be helpful in the short term, they may not work well over time. As Nippard points out: cutting out entire food groups could lead to cravings and nutritional deficiencies, hindering sustainable fat loss. Now, let’s look at his 3 strategies for healthy long-term success!
Jeff Nippard’s 3 Strategies to Get Lean
Strategy 1: Diet Slower
Shedding the extra weight is always a struggle, but some methods can help. According to Nippard, creating and maintaining a 20% caloric deficit—or consuming 0.5lbs less than needed per week—will lead you closer to your desired results while keeping it off long term. Also, to ensure your journey runs smoothly, use an easy calculation method suggested by Nippard.
To determine how much you need to eat each day, try multiplying your weight in pounds by 14-18—the higher number if you’re active and the lower if not. If you’re unsure, 16 is a good starting point. But this is for fast weight loss.
Another strategy Nippard suggests is for slower weight loss. Eating a balanced and nutritious diet is essential to maintaining your health, so he recommends the “guess-and-check” method to track how many calories you need each day.
Over two weeks, record your body weight and caloric intake daily. Then, calculate the average figure for week 1 and then again in week 2—this will allow you to keep track of any fluctuations or gain/losses in weight over time. Once these figures are determined, compare them together.
If there’s no change between weeks one to two (meaning maintenance has been achieved), then the number of calories from that period should be regarded as an estimate for daily consumption requirements. However, if either 0.5 to 1 pound gained or lost appears after weighing yourself during week 2, it indicates that more exploration into food portions may be necessary before settling on a practical calorie count per day: aim slightly higher when a loss occurs; shoot lower when gains do show up. Continuing with the “guess and check” methodology until desired results occur can help finally nail down the exact numbers needed and still give you plenty of energy.
And for those who don’t want to track their calories, Nippard recommends choosing low-calorie food. And he suggests that you aim for realistic targets and give yourself ample time to lean out. According to him, men should aim for 10-20 percent body fat, and women should aim for 18-28 percent body fat.
Strategy 2: Jeff Nippard’s Habits to Leverage to Get Lean
Next, Nippard suggests leveraging habits. The truth is that motivation can only take you so far, even if it sparks a significant boost when you start something new. Habits are the key to going further—they keep us on track despite times of low motivation!
Two science-based techniques may help build strong habits: temptation stacking and aligning your environment with your goals. For example, try watching a movie while walking on the treadmill or find an alternative activity like reading instead of stress eating late at night when faced with cravings.
With so much hard work and dedication put into your weight loss journey, switching to a maintenance diet plan can help you keep the results for good! It would be best if you aimed to get onto this caloric intake as soon as possible after reaching your target to maintain it. This is especially important if you don’t want all your effort to go down the drain—no matter how few weeks or months that took!
Strategy 3: Go Into Maintenance
To start on the right track, increase your calories by 200-600 from what you were eating at the end of a cut—so if 2,000 was your number previously, aim for around 2,600 now.
Nippard’s strategies will improve your performance and help you lose weight healthily and sustainably. Drawing on research-backed advice from years of experience in the fitness and strength sports industries, these methods will help you shed those extra pounds with sustainable gradual fat loss.
You can watch Jeff Nippard’s full video on these tips on his YouTube channel below:
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