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Eat more to lose fat. Start by building your metabolism.

Jon Heck

30,568 views

Many people want to ultimately get leaner and lose body fat...but they are not consuming enough food to support an effective calorie deficit. Here is the approach I take instead, and how to evaluate whether or not this is the route for you to take

CHECK OUT MY EBOOK, Dialing in Your Nutrition: A Comprehensive Manual for Setting Up Your Own Diet. This ebook covers fat loss, muscle gain, gut health, supplementation, building the metabolism, reverse diet strategies, maintenance phases, hydration, lifestyle tips, cheat meals, and more.
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20 Comments

@KarthickJayaraman20090 1 day ago

I'm overweight i love food. What a catchy title!!

@mr.kilanski4254 2 weeks ago

This Man gave us A book worth of information , without trying to sell us anything !
I think I have found the unicorn I was looking for ❤

@MattEuverman 3 weeks ago (edited)

I can 100% speak on this from recent experience. I did a 12 week fat loss phase, dropped from 266 to 243 at my lowest. Then literally nothing was happening. Dropped kcals down to 2800 rest days, 3500 training days, zero fat loss, felt like ass. I decided to up it to 4200 kcals training days and 3200 rest days, and my weight stayed the same but I noticeably recomped over a 2 week period. I am literally hungry all the time eating 4200 5x a week due to my metabolism just taking off. Approx 15% bf, 6'3 for context. When I switched to following Jon's nutrition advice (electrolyte maxxing, low fat hi carb, carb cycling etc) my physique/metabolism absolutely went insane. This of course was a gradual process, but I used to be morbidly obese with a metabolism slower than a slug covered in molasses, so I am more proof that you can "train" your metabolism to improve.

@stevenadams4159 4 days ago

10:45 “Not to be condescending here”😂😂😂😂

@GOAT-rl2uq 3 weeks ago

My thinking has been that for the skinny fat trainee, it's overwhelmingly a matter of training. They want to lose the fat, but fundamentally the thing they need more is muscle, and in the long run it's gonna be a lot easier to maintain good body comp if they have functional tissue to support that.

@santiagorf4478 2 weeks ago

I've been trying to get out the skinnyfat phase for a long long time. Always restricting with food was not the answer, but fear of eating more and gaining fat is also always there after being +20k overweight. Time to start eating more, then there will be time for cutting. Thanks Jon

@joec6344 5 days ago

Still searching for how this applies for a 69 year old training hard for 50+ years that started gaining fat the last 4-5 years. Maintained 172 lbs for decades with abs and now softer 180. Same training.

@hyugahyuga3761 2 weeks ago

I never believed it was possible to awaken hidden strength within… until I came across book You Are Stronger Than You Think from Cryptic Lore. It reveals natural testosterone boosting, but in a way that feels like ancient knowledge long forgotten. Not your usual fitness book… more like a manifesto for those ready to cross the threshold

@dominfitness4651 2 weeks ago

Love your videos dude, very informative, no bs, always on point. You are build as a house btw. Love from Czech Republic

@WhispCal 2 weeks ago

Good job as usual! Everyone should see this 🙌
We preach that from the onboarding. Using our app, the very first step is to find your "peak maintenance" this is key.

@jonfreelove 2 weeks ago

This was a great topic to discuss, wise words 🤝

@ThomasDowdye 3 weeks ago

Another banger, thanks for the content Jon your one of the few in this industry that offer effective & pragmatic advise massive support from the UK. Currently in a gaining phase 71.5kg weekly average weight 12-15% bf 170cm eating eating 2800-3200 on rest days & 3500-4000 on training days weight has been hovering around 71.5kg for 3-4 weeks so well within the kcal per kg maintenance range lol

@larrymcginnis2702 2 weeks ago

Love the guidelines

@PaulinaPorsche 9 days ago

Frikken outstanding 👏 ❤❤❤

@jasonpowell8434 3 weeks ago

Love your content Jon. Thank you.

@davidamaro3906 3 hours ago

Does he want us to use our current weight or target weight?

@joehashey8766 3 weeks ago

Really helpful grams per kg framework. Appreciated Jon.

@Eazyflea26 3 weeks ago

Focusing on a recomp at a certain point seems like it would be a better goal once you reach such a low cal limit. Eat closer to maintenance for a little while and also put some muscle on maybe eat a little closer to 1.2 grams per pound and increase activity.