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If you’ve been stuck trying to figure out how to lose fat, this is the no-fluff guide to fat loss — and staying lean for good. In this video, learn how to cut body fat, preserve muscle, and reach a maintainable 12% body fat using smart training, strategic nutrition, and psychology. Whether you're looking to lose fat or finally learn how to lose body fat without rebounding, this is your blueprint. To get to 12% body fat from 15%, it took me just six weeks. But based on a DEXA scan analysis of 9,000+ American men, fewer than 1% ever reach 12% or below. That’s why understanding how to lose fat strategically, not just quickly, is critical — and why I worked with five top scientists and elite coaches to bring you this plan.

Calorie calculator:
https://builtwithscience.com/calorie-calculator

3-Day Workout Routine:
https://www.youtube.com/watch?v=B12MXF0bSFo

4-Day/Week and 5-Day/Week Workout Routines:
https://builtwithscience.com/workoutroutines

6-Day Workout Routine (old, but still good!):
https://builtwithscience.com/pushpulllegsworkoutpdf/

First, how to lose body fat without losing muscle with Dr. Mike Israetel from RP Strength. If you lose weight without lifting, up to 50% of that can be muscle. That not only gives a “skinny” look instead of “lean,” it also cranks up hunger and cravings. Your biggest weapon when aiming to lose fat while preserving muscle? Weight training. One adjustment Dr. Mike recommends in a fat loss phase is using lighter weights with higher reps. Your strength may dip, but your endurance improves — and higher rep training still protects muscle just as well. When should you switch to this approach? Continue training normally until you feel real fatigue and strength begins to decline.

How to cut body fat with the right workout split: Dr. Mike suggests that slightly more frequent training — hitting each muscle group 2–3x per week — is more effective during a fat loss phase. Massive workouts that train just one muscle become less effective when you’re depleted. Instead, go for:

3x/week: Full body
4x/week: Upper/lower
5x/week: U/L/P/P/L
6x/week: P/P/L/P/P/L

A recent study showed even just 2 short full-body workouts a week (6 sets per muscle total) helped preserve 100% of muscle mass — even when combined with 5 hours of cardio. This shows that training smarter, not necessarily more, is key when figuring out how to lose fat without sacrificing muscle.

"You can eat junk food and still lose fat and maintain lean mass.” – Dr. Layne Norton. Here’s how to lose body fat through your diet: start by determining your protein intake: 1.8 to 2.8g per kg of body weight. Then split the rest of your calories between carbs and fats based on what you’ll stick to long term. Whether you like savory or sweet, it’s adherence that matters most. For fat sources, think olive oil, peanut butter, and eggs. Carbs can be timed around workouts: oats before, potatoes after. And yes — even sugar isn’t the enemy. In a calorie deficit, sugar doesn’t prevent fat loss. What matters most is your total macros and calories.

Now, how many calories do you need for fat loss? Multiply your weight in lbs by 10–13 to estimate your starting point. Adjust based on your activity level. But remember: these calculators can be off by 500+ calories. Instead, track your weight daily and aim for 1–2 lbs of fat loss per week. If things stall, adjust. My app did this for me — taking me from 2,300 to 2,000 calories after four weeks — which was essential for continuing to lose fat as my metabolism adapted.

As Dr. Eric Trexler explains, your body adapts fast. For every 5% weight drop, you may burn 100–200 fewer calories daily. This slows progress dramatically. The fix? If your weight stalls for 2 weeks, lower calories by 100–150. But know your limit: don’t try to cut body fat by more than 10% in a single phase. Instead, pause, maintain, or lean bulk before going for another drop.

Dr. Eric Helms shares how to lose fat with cardio — the right way. More cardio doesn’t always equal more fat loss. Your body tends to offset calorie burn by moving less or increasing hunger. Instead, let your diet do the heavy lifting. Cardio helps with appetite regulation and energy balance — but it’s not the main tool. If you get fewer than 7–9k steps a day, fix that first. Then aim to walk more or add 2–3 cardio sessions weekly, only when necessary. This is how to cut body fat without over-relying on cardio.

According to Laurin Conlin, mindset traps derail even the best plans. One big one? Eating food that’s not even enjoyable just because it’s there. Save calories for meals that truly matter. Another trap? Guilt. Restricting all day before a big meal leads to overeating and the shame spiral. Instead, eat normally beforehand and enjoy the experience. And when it comes to hunger, stop trying to hack it. Accept that it’s part of the process.

Order my new book: https://www.waterstones.com/book/auto-biography/mat-watson/2928377326913

Use code MW25 for up to 25% off CAR PARTS at GSF Car Parts: https://www.gsfcarparts.com/?utm_source=youtube&utm_medium=video&utm_campaign=mw25

Before even driving my 911 ST I decided to change something. So I headed to Topaz Detailing to figure out what to do.

Here's our comparison between the Refreshed 2026 Kia Sportage X-Line and Refreshed Hyundai Tucson SEL Convenience!

Looking to buy any vehicle? Go to https://carconfections.com/new-car-quotes to learn about invoice pricing and get the BEST PRICE on vehicles in your local area!

While Hyundai and Kia have many similarities between them, they still offer unique and competitive products in every segment. So, with each offering new compact SUVs, the Sportage and Tucson, which is your best buy of the two? Go ahead: CLICK to find out :) Also, be sure to LIKE, SUBSCRIBE and tap the notification bell if you enjoyed this review -- it helps us more than you can imagine!
#kiasportage #hyundaitucson #carconfections

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TikTok: @carconfections
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Find ALL our Sound Level Readings on our new website:
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https://www.bonfire.com/store/car-confections/


0:00 Intro
0:45 Pricing Breakdown
1:55 Detailed Exterior Comparison
4:31 Interior Comparison
9:32 Test Drive & Impressions Comparison
12:46 Sound Level Reading (dB) Comparison
13:26 Resale, Reliability, and Value
15:14 Comparison Conclusion

© Car Confections, LLC 2024. All rights reserved.
“Sampling the Latest Automotive Delicacies!”

In this epic video, I take on a fiery challenge inspired by Westeros — cooking a Bowl of Brown and classic Pigeon Pie while diving into the NEW Game of Thrones video game.

Between stirring pots and baking pies, I’m battling enemies, building alliances, and rating these medieval meals like a true Lord of the Kitchen.

Can you win the Game of Thrones? Play Game of Thrones: Kingsroad now on PC & Mobile to see what you're made of: https://ntiny.link/GOTK_ChefRush_Youtube — and don’t forget to like, comment your house allegiance, and subscribe for more epic food + gameplay mashups!

Game of Thrones: Kingsroad Social Links:
Steam: https://store.steampowered.com/app/3183280/Game_of_Thrones_Kingsroad/
Official Website: https://gameofthrones.netmarble.com/en/
YouTube: https://www.youtube.com/@GoTKingsroad
X: https://x.com/GoTKingsroad
Facebook: https://www.facebook.com/GoTKingsroad
Discord: https://discord.com/invite/gotkingsroad
™ & © 2025 Home Box Office, Inc. ™ & © Warner Bros. Entertainment Inc. (s25) © Netmarble Corp. & Netmarble Neo Inc. All Rights Reserved.

Here's our First Look and Ride-Along of the NEW 2026 Cadillac OPTIQ-V!

Looking to buy a Cadillac OPTIQ or any vehicle? Go to https://carconfections.com/new-car-quotes to get invoice pricing information and to have car dealers COMPETE for the BEST PRICE on vehicles in your local area!

For 2026, Cadillac is ramping up the performance for their smallest EV offering, the OPTIC! So, with staggering power and performance, is this OPTIQ-V a performance bargain? Or should you buy the new competition: the Lexus RZ 550e, Hyundai IONIQ 5 N or Kia EV6 GT? Go ahead: CLICK to find out :) Also, be sure to LIKE, SUBSCRIBE and tap the notification bell if you enjoyed this review -- it helps us more than you can imagine!
#cadillac #cadillacoptiq #carconfections

Make sure to follow us on our other social media platforms!
TikTok: @carconfections
Instagram: car_confections

Find ALL our Sound Level Readings on our new website:
https://carconfections.com/sound-level-readings/

And, check out our online merch store:
https://www.bonfire.com/store/car-confections/


0:00 Intro
0:47 Detailed Exterior Walkaround
4:43 Interior Design & Technology
10:06 Rear Seats & Cargo
11:22 Powertrain
12:45 Track Ride-Along
17:03 Pricing

© Car Confections, LLC 2025. All rights reserved.
“Sampling the Latest Automotive Delicacies!”

Hungry for adventure? Whether you're planning a trip to Japan, Italy, Thailand, or beyond, byFood helps you experience the world through food. From omakase sushi in Tokyo to pasta-making in Rome or street food tours in Bangkok, discover unforgettable culinary moments wherever you go. With thousands of food tours, cooking classes, and restaurant reservations around the globe, planning a delicious journey has never been easier. Whatever you’re craving, you’re sure to find it with byFood!

✅ BOOK NOW!!
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https://www.youtube.com/watch?v=aPggriy2Spk

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Enjoy FREE 30-days of Epidemic Sound. Best royalty-free music:
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—

🇯🇵 *Tokyo, JAPAN*
☠️ *[WORLD'S DEADLIEST JAPANESE SEAFOOD!!]*

CO-HOST:
👸🏻 *Kaya Chakrabortty* https://www.instagram.com/kayachakrabortty
Miss Universe Japan 2024

1️⃣ *Isseki Sanchou Bettei*
https://www.byfood.com/restaurant/isseki-sanchou-annex-6354/?via=befrs
Japan, 〒106-0031 Tokyo, Minato City, Nishiazabu, 1 Chome−8−12 ARISTO西麻布 1F
👨🏻‍🍳 *Hiwatashi Seigo*

🍣 *STARGAZER NIGIRI*
Rice is mixed with (red vinegar, mirin, sugar)

♨️ *SALT GRILLED SKILFISH*

🍲 *STEWED SKILFISH*
Boil with water, flour, Sake (white), Mirin (yellow), Sugar. Topped with grated ginger and Myoga (Japanese ginger)

2️⃣ *Roppongi Sushi Chikanari* (六本木鮨ちかなり)
https://www.byfood.com/restaurant/roppongi-sushi-chikanari-16585/?via=befrs
5 Chome-5-1 Roppongi, Minato City, Tokyo 106-0032, Japan
👨🏻‍🍳 *Chikanari Yoshiyuki*

🥘 *SEARED MORAY EELS*
Drain blood, remove organs, debone. Blanch, steam, slice, torch. Served with condiments (sliced cucumber, Japanese ginger, Shiso leaves.

🐟 *MORAY EELS SASHIMI*
Slice, then boil. Served with daikon and chilly pepper.

3️⃣ *Uogashi Musashi*
https://www.byfood.com/restaurant/uogashi-musashi-16726/?via=befrs
Japan, 〒113-0022 Tokyo, Bunkyo City, Sendagi, 4 Chome−7−15 朝日動坂マンション 201
👨🏻‍🍳 *Kondo Taichi* (“Master”/Owner/Head Chef)

🐠 *STONE FISH SASHIMI*

🫕 *STONE FISH HOT POT*
Blanch, then wash out the slime. Put ingredients into the pot (tofu, white cabbage, enoki mushrooms, pea sprout). Broth is made from Katsuo dashi (stock made from bonito flakes), mirin and soy sauce.

Timestamps:
0:00 » Intro
0:43 » Tokyo Seafood
1:07 » Stargazer Fish
3:55 » Black Skilfish
8:40 » Moray Eel
13:45 » Stone Fish
19:34 » Recap & Favorite Seafood?
19:51 » Special Thanks to ByFood!

#BEFRS #BestEverFoodReviewShow #BestEverJapanFoodTour #BEFRSJapan #BEFRStokyo #BEFRSseafood #BEFRSfish #BEFRSstreetfood #BEFRSvlog #travelgoals #BEFRSexoticfood #trending #viral #youtube #youtuber #Sonny #SonnySide #Vlog #Food #BEFRSfoodvideo #BEFRSasia #BEFRSasianfood
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🥒 ABOUT BEFRS:
Hey, I’m Sonny! I’m from the US but I’ve been living in Asia for 10 years and started making food and travel videos to document my experiences. I travel to different parts of the world, hunting down and documenting the most unique food each country has to offer.

If you see any factual food errors in my videos, please feel free to politely let me know in the comments. I'm a huge fan of trying different, interesting foods in each country. My show is from a Western point of view, but more importantly, MY point of view. It is not meant to offend any person or culture.
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🎬 CREDITS:
DIRECTOR/HOST » Sonny Side
DIRECTOR OF PHOTOGRAPHY » Trần Quang Đạo
CAMERA OPERATOR » Đinh Tuấn Anh
EPISODE EDITOR » Thái Đỗ
COLOR & MASTER » Quí Nguyễn
ON-GROUND PRODUCER » Steve Dao
CO-PRODUCER » Chantal Bieger

Special Thanks to the Local Production Team!
Local Fixer: Serkan Toso
Fixer Assistant: Vanessa Mertenbacher, Nila Oktavianti
Fixer-on-the-ground: Bryant Chan
Production Assistant: Toru Koide

Selected tracks via Audio Network 🛆

Business Inquiries:
✉️ marketing@befrs.com