Calorie Misconceptions Revealed

[00:00] You probably fall into one of these four

[00:02] body types. But have you ever wondered

[00:04] why and how to actually change it? To

[00:06] find out, I brought in men and women of

[00:08] completely different body types,

[00:10] measured their exact muscle and fat

[00:11] levels, and even used the world's most

[00:14] accurate metabolism test to find out how

[00:16] many calories they actually burn and

[00:19] eat. You actually eat calories per day.

[00:23] >> Oh my goodness.

[00:25] >> Calories per day.

[00:27] By the end of this video, you'll know

[00:29] which body type you fall under, why your

[00:31] body works the way it does.

[00:32] >> I would think that I have a slow

[00:34] metabolism,

[00:34] >> and the simple training and diet

[00:36] approach it needs to actually see

[00:38] progress.

[00:39] >> I'm so jealous.

[00:41] >> This is Aaron. He is very lean at just

[00:43] 13% body fat, but his total muscle mass

[00:46] is below average.

[00:47] >> Would you say you're somebody who like

[00:49] has a hard time sitting still?

[00:51] >> Yep. 100%.

[00:52] >> Aaron falls into our first body type,

[00:53] the skinny physique. This is a naturally

[00:56] lean, slender look characterized by a

[00:58] smaller frame, low muscle mass, and less

[01:00] fullness in your shoulders, arms, and

[01:02] legs. Personally, this is the body type

[01:04] I started with. I played sports as a

[01:06] kid, and I felt like I could eat

[01:07] whatever I wanted without gaining

[01:08] weight. But when I started lifting to

[01:10] build muscle, my body was slow to

[01:12] change. And this is Maria, weighing in

[01:14] at just 97 lbs. Her goal is to build

[01:17] strength.

[01:17] >> Mainly in my upper body, like my arms, I

[01:20] feel, are really weak. I want just to

[01:22] feel stronger in general. No, I can't.

[01:25] >> But because of their low muscle mass,

[01:26] they both struggled when we tested their

[01:28] strength. And for Maria, these results

[01:30] were especially concerning.

[01:32] >> So your number came in at 5.09. If this

[01:35] number is below 5.45, the person is at

[01:38] risk for what's called sarcopenia, which

[01:41] is as you age, you lose muscle. Maria's

[01:44] DEXA also revealed a second concern. Her

[01:47] bone density is lower than 72% of others

[01:50] her age, which puts her at a greater

[01:52] risk of fractures, especially as she

[01:54] gets older. I bring this up because

[01:56] while you can be healthy and active

[01:57] across multiple body types, there were

[01:59] different health risks we found that

[02:01] seem to affect certain body types more

[02:03] than others.

[02:04] >> I'm borderline diabetics, says my

[02:06] doctors.

[02:07] >> Even those who on the outside look fit

[02:09] and healthy. I'll show you how to

[02:10] prevent each of these risks at the end

[02:12] when I explain the diet and training

[02:14] plan I'd recommend for each body type.

[02:15] But first, let's get to our next body

[02:17] type, skinny fat. Now, in clothes, this

[02:20] actually looks quite similar to the

[02:22] skinny body type, but underneath it,

[02:23] there's a softer physique, carrying

[02:25] excess fat, especially around the belly

[02:27] and love handles.

[02:28] >> When I moved to California, it was like

[02:30] a flip. Like, I just started gaining

[02:32] weight.

[02:33] >> And David's experience isn't unique.

[02:35] Research shows that while your body

[02:36] weight fluctuates up and down all the

[02:38] time, the average person quietly gains

[02:40] about 1 to two lbs every year. If you're

[02:43] not lifting weights or not lifting

[02:45] properly, most of that extra weight is

[02:47] stored as fat, which explains why the

[02:49] skinny fat body type is so common,

[02:51] especially when you're younger. But it

[02:52] doesn't just look one way. You can be on

[02:54] the leaner end of skinny fat like Dennis

[02:56] and Grace, or be carrying slightly more

[02:58] body fat. But what everyone in this

[03:00] group has in common is below average

[03:02] muscle mass. And we're calculating this

[03:04] using everyone's fat-free mass index,

[03:07] which is a score that basically reveals

[03:09] how jacked you are. You take your body's

[03:10] total lean mass, which is just your body

[03:12] weight minus how much fat you're

[03:13] carrying, and then you divide that by

[03:15] your height squared. Now, average

[03:17] fat-free mass for men is right around

[03:19] 18, while the average score for women is

[03:21] just below 16. And you may have noticed

[03:23] that two of our subjects in this group

[03:25] happen to be identical twins, Paula and

[03:28] Paola. And I'm curious, since you guys

[03:30] are twins, genetically identical, do you

[03:32] have any theory as to why there's a

[03:34] slight discrepancy in your body fat

[03:36] right now?

[03:36] >> Yeah, I mean, it's not not really a

[03:38] theory. I was depressed and I gained a

[03:41] lot of weight. I was eating a lot of

[03:43] food and a lot of like takeout, boneless

[03:46] wings, fried sushi, fried fried sushi.

[03:49] Yeah, I was having fried sushi.

[03:50] >> And while Paola can point to a single

[03:52] event that caused her weight gain,

[03:54] everyone I spoke with seemed to have

[03:55] their own theories as to why they have

[03:57] their current body type.

[03:58] >> I would think that I have a slow

[04:00] metabolism.

[04:00] >> You know, Uber Eats, going to

[04:02] restaurants takeout.

[04:03] >> I work in retail. That comes like three

[04:05] to four times a week. I'm on my feet

[04:07] pretty much the whole time. But how many

[04:09] of them are actually correct? To find

[04:11] out, one month before filming, I had

[04:12] nine of our subjects complete a test

[04:14] that not only reveals their actual

[04:16] metabolism, but also lets us predict

[04:18] exactly how many calories they've

[04:20] actually been eating. But here's the

[04:21] catch. None of our subjects know what

[04:24] this test was for. So, they have no idea

[04:26] that I know their exact calories in and

[04:28] calories out for the past 2 weeks. And

[04:30] I'm curious to find out how well each of

[04:32] our subjects know their own habits.

[04:34] >> Are you serious?

[04:35] >> What? You're

[04:36] >> Oh my god. I will say there were a few

[04:39] surprises in the results we got back.

[04:41] >> Damn, that's really eye opening.

[04:42] >> But we still have two more body types to

[04:44] cover with the next one being the most

[04:46] common body type for gym bros. Bulky.

[04:52] >> How How many was that?

[04:52] >> I counted 14.

[04:54] >> This is Sahil and he falls under our

[04:56] third body type, bulky. Unlike the

[04:58] skinny fat group, this body type carries

[05:00] an above average amount of muscle, which

[05:02] explains how Sahil easily jumped to the

[05:04] top of the leaderboard in our not so

[05:07] scientific strength test, only to

[05:08] immediately have his record beat by

[05:10] Eric, whose fat-free mass index was just

[05:12] two points shy of what most people

[05:15] consider the natural ceiling.

[05:16] >> That's like pro bodybuilder high. But

[05:19] while Sahil and Eric have above average

[05:21] levels of muscle mass, they also have

[05:23] slightly above average levels of body

[05:25] fat, both in the high 20s, which hides a

[05:27] lot of their muscle definition. And

[05:29] while bulky builds are more common in

[05:31] men due to higher levels of

[05:32] testosterone, that doesn't mean women

[05:34] can't fall into a similar category as

[05:36] well. These are too easy. Look at these

[05:38] guns. We need a side angle of this. And

[05:41] you don't do curls.

[05:42] >> No. This is Melody and her goal is to

[05:45] start slimming down now that she's made

[05:46] great progress after 5 years of weight

[05:49] training. Your body fat percentage is

[05:51] 33.7%.

[05:53] >> Oh,

[05:53] >> why'd you say it like that? Is that

[05:55] higher or lower?

[05:55] >> I thought it would be higher.

[05:56] >> And your muscle score, fat free mass

[05:59] index is 18.5. That is above average.

[06:03] That actually puts you there's like a

[06:05] ranking and it puts you at like advanced

[06:07] gym user.

[06:08] >> So cool.

[06:09] >> Yes. But the fat loss plan I'd build for

[06:11] Melody is a lot different from what I

[06:13] propose for our final body type, which

[06:15] is categorized by a significantly high

[06:18] level of body fat. Over 30% for men and

[06:20] over 40% for women. Your body weight is

[06:23] currently 323 lb and your body fat is

[06:27] 51%.

[06:28] >> Wow.

[06:29] >> Is it is that higher than what you

[06:30] expected?

[06:31] >> That's I didn't know what it was going

[06:32] to be, but that's that's up there.

[06:34] >> I really appreciate you even just being

[06:35] part of this video. the fact that you

[06:37] took your shirt off in front of

[06:39] everybody here, like that's that takes a

[06:41] lot of courage and I appreciate that,

[06:42] man.

[06:42] >> Thank you.

[06:43] >> But the good news is despite not working

[06:45] out, both AJ and Michelle actually have

[06:48] more muscle than most of our other

[06:49] subjects.

[06:51] >> Easy, too, dude. I think you should try

[06:54] 40s. So, you actually have more muscle

[06:57] than every girl who's here today and

[07:00] most of the guys,

[07:02] >> which is crazy considering you do not

[07:04] work out.

[07:04] >> I got to carry this. She's a body

[07:06] around.

[07:06] >> The downside is all the extra weight

[07:08] they are carrying can make staying

[07:10] active much harder.

[07:11] >> I had plantto fasciitis for a long time.

[07:14] >> Um I was working in the culinary

[07:16] industry. So I was always on my feet and

[07:18] I would have such bad planter fasciitis

[07:20] that I couldn't stand or walk like after

[07:22] a shift.

[07:22] >> Fortunately, each body type that we

[07:24] covered is going to come with its unique

[07:26] advantages and challenges when it comes

[07:28] to building nutrans. And based on the

[07:30] visuals, you might already be able to

[07:31] tell which body type you are. But if you

[07:34] want to figure it out through a

[07:35] calculation, you can use this table here

[07:37] to figure it out. You just look at your

[07:38] body fat percentage and your BMI, which

[07:41] is your weight divided by your height

[07:43] squared. But regardless of where you

[07:44] fall, most people's goal is to build

[07:46] more muscle while losing their excess

[07:48] fat. And if you do this properly, you'll

[07:50] land in what I call the athletic

[07:52] physique, which is defined by an above

[07:54] average amount of muscle paired with low

[07:56] body fat. Usually below 18% body fat for

[07:59] guys and below 28% for women. But as you

[08:02] can tell, there's a pretty wide range of

[08:03] what athletic can look like depending on

[08:05] how much muscle you have. Max and Bailey

[08:07] are both aspiring bodybuilders, whereas

[08:09] Ethan and Nicole are both incredibly

[08:11] lean, but aren't actually carrying that

[08:13] much more muscle than some of our

[08:15] skinnier body types. And while I will be

[08:17] diving into each body type step-by-step

[08:19] solution to build muscle and lose fat, I

[08:21] should mention that many of our subjects

[08:23] were already perfectly happy with where

[08:25] they're at.

[08:26] >> To be honest, I'm pretty happy where I

[08:27] am right now. Mhm.

[08:28] >> Ideally, like another 5 lb more more

[08:31] muscle would be nice. Pretty satisfied.

[08:33] >> When you're doing like heavy labor,

[08:34] being lean really isn't very good.

[08:36] >> It's like it's hard on the joints. You

[08:38] know, mass moves mass, right? You're

[08:40] carrying a paddle, it's 80 lbs. Well, do

[08:41] you want to be a 150 lb person? You want

[08:43] to be a 200 lb person, right?

[08:45] >> So, as long as you're eating a balanced

[08:46] diet and staying active, you don't have

[08:48] to look a certain way. But in our case,

[08:50] nearly everyone we spoke to wanted to

[08:52] improve their bodies in some way. In the

[08:54] end, I'll be selecting one subject to

[08:57] personally work with on a year-long

[08:59] experiment to completely transform their

[09:01] body. But first, I want to find out how

[09:03] much each person's body type is

[09:05] determined by their activity level,

[09:07] their diet, or their natural genetics.

[09:10] What nobody knows who's watching this is

[09:12] that you two are actually sisters.

[09:14] >> Yeah.

[09:15] >> Tell me a little bit about what it's

[09:17] been like growing up. Was there like a

[09:19] big lifestyle difference, activity

[09:20] difference? Our mom enrolled us in like

[09:22] every sport was the same. We played on

[09:24] the same team sometimes.

[09:26] >> Same meals. It's not like I made my own

[09:27] meals or anything. We actually did

[09:29] everything like quite the same. My guess

[09:31] is like there's like this side of the

[09:33] family like

[09:33] >> our mom's side of the family.

[09:34] >> It's like very like there's a lot of

[09:36] Yeah. like farmer. Yeah. And then

[09:38] there's the other side that my mom also

[09:41] has that like there's a little bit of

[09:42] thin and my dad's side has a little bit

[09:44] of a thinner build.

[09:45] >> And while bringing in siblings and even

[09:47] twins to learn from is interesting, I

[09:49] want to take this a step further. So, I

[09:51] had nine of our subjects complete what's

[09:53] called the doubly labeled water test.

[09:55] This test has been used to study the

[09:57] metabolisms of astronauts up in space

[09:59] all the way to remote tribesmen living

[10:02] in Tanzania. And it works by first

[10:04] having subjects drink the most expensive

[10:06] water in the world because it contains

[10:08] an isotope. And once that isotope makes

[10:10] it through your system and back out in

[10:12] the form of a urine sample, depending on

[10:14] how much that isotope has changed or

[10:16] broken down, researchers can predict how

[10:18] many calories your body burns at rest,

[10:20] how many calories you burn through

[10:21] activity, and even how many calories you

[10:24] actually eat. All right, guys. So, I

[10:26] have your lab results right here. I want

[10:28] you to organize yourselves based on who

[10:31] you think was eating the most calories

[10:34] versus the least calories. And if you

[10:35] guys get this correct, you're each going

[10:37] to get $100 cash. Okay. So, take some

[10:41] time, chat amongst yourselves, and put

[10:43] yourself in the order. I

[10:44] >> feel like you eat high because of like

[10:46] your sports that you cuz you're a

[10:48] fighter right?

[10:48] >> I I train. Yeah.

[10:49] >> Yeah. I think that we have to kind of

[10:51] think about mass here, too.

[10:53] >> Yeah.

[10:53] >> Cuz like, you know, generally speaking,

[10:55] whoever uh eats the most calories would

[10:57] maybe have the most mass on them.

[10:59] >> Yeah. Do we want to go most over there?

[11:01] >> Sure. Yeah.

[11:02] >> Yeah. Well, you're you're a lot taller,

[11:04] too. career,

[11:05] >> right?

[11:05] >> I feel like I have to be here, right?

[11:08] >> This is This is your final answer.

[11:10] >> I I'm happy with this.

[11:11] >> Okay, I think we stick with this. Yeah.

[11:12] >> Yeah. Yeah.

[11:13] >> You guys work kind of close. Okay,

[11:15] David, if you switch with Sahil,

[11:19] >> so you guys switch spots and you guys

[11:21] put Aaron last.

[11:23] >> Aaron, I want you to come over here.

[11:24] >> Are you serious?

[11:25] >> You're right. You were right. What the

[11:27] heck? Are you serious?

[11:30] >> Aaron eats over 4,000 calories a day.

[11:33] What? I do

[11:34] >> 4,230 calories a day.

[11:37] >> Aaron, our skinny body type, is

[11:39] literally eating 1,000 calories more

[11:41] than AJ every day despite weighing half

[11:44] as much. And when I compared Aaron's

[11:45] diet to my own, he was eating more

[11:47] calories than I would consume even on

[11:49] the most aggressive bulk.

[11:50] >> Do you think like you and your family

[11:52] are gifted with like a super metabolism?

[11:55] >> Yeah. Um, I don't know. It's hard to

[11:56] say, but to be honest, I think

[11:58] especially on my mom's side of the

[11:59] family, I'd say so. But when I started

[12:00] asking Aaron about his daily activity,

[12:03] things started to make sense.

[12:04] >> I work in retail. That comes like three

[12:06] to four times a week. I'm on my feet

[12:08] pretty much the whole time moving

[12:10] around, lifting stuff around. I want to

[12:12] say like my phone's tracking like a good

[12:14] 10 to 12,000 steps on average when I am

[12:17] working. But pretty much every day if

[12:18] I'm not working or if I'm not training,

[12:20] I try to do something pretty active. If

[12:22] I'm not doing anything, have time off

[12:24] work. Go play some pickle ball outside.

[12:26] Go longboarding if the weather's nice.

[12:28] Now, what's interesting is based on his

[12:29] test, Aaron's resting metabolism was

[12:31] actually quite low. He only burns about

[12:33] 1,500 calories just from living every

[12:35] day. But this is actually normal

[12:37] considering his size. In fact, when we

[12:39] tallied the results, everyone's resting

[12:41] metabolism scaled almost perfectly with

[12:44] their body weight. The more you weigh,

[12:45] the more you tend to burn just by

[12:47] existing, which might explain why out of

[12:49] all the nine subjects we tested, not one

[12:51] person had an abnormally fast or slow

[12:54] metabolism. So, in Aaron's case, he was

[12:56] staying lean because he was burning

[12:58] almost 3,000 calories a day from

[13:00] exercise, bumping his total daily

[13:03] calorie burn up to over 4,000 calories a

[13:06] day. Maria, on the other hand, who is

[13:08] far less active than Aaron, she had a

[13:10] different cause keeping her skinny. Your

[13:12] actual intake was 2,80 calories.

[13:16] >> That's pretty close.

[13:17] >> Yeah.

[13:17] >> Compared to everyone else that that I

[13:19] went through, that was actually one of

[13:20] the closer ones. which just tells me

[13:22] that you are very mindful of what you're

[13:24] eating.

[13:24] >> Maria actually had strong awareness of

[13:27] how many calories she was consuming each

[13:29] day.

[13:29] >> But I tried to eat like really balanced

[13:31] meals. I try to cook at home during the

[13:34] week. During the weekend, we usually go

[13:35] out. I don't snack a lot though, and I

[13:39] don't like sweets at all. In fact, both

[13:41] Aaron and Maria were eating and burning

[13:43] almost the exact same amount of calories

[13:46] across the entire week, which shows how

[13:48] consistent their habits are around

[13:50] exercise and diet, preventing either one

[13:52] of them from gaining weight. However,

[13:53] when we compare our skinny group to our

[13:56] skinny fat body type, the results at

[13:58] first seemed confusing. Paola, yours was

[14:02] 2,72 calories. Oh,

[14:05] >> Paula, your actual intake was 1,400

[14:10] calories. 1438.

[14:13] >> What?

[14:14] >> Remember, this is during the testing

[14:15] period, right? And so, you actually eat

[14:18] quite a bit lower than the amount of

[14:20] calories that you burned per day.

[14:22] >> Meanwhile, David's results were just as

[14:24] shocking for other reasons.

[14:25] >> So, you predicted that you were eating

[14:27] 2,000 calories per day. That's what you

[14:30] predicted.

[14:31] >> Yeah, that sounds perfect.

[14:32] >> Sounds perfect.

[14:33] >> Yeah.

[14:34] So, you were actually eating 3,300

[14:38] calories per day.

[14:42] >> What was happening?

[14:42] >> David was eating enough to gain an extra

[14:44] pound of fat every week. And he was our

[14:47] second guy in a row who was eating far

[14:49] more than he predicted. So, in order to

[14:51] find out what was causing such a

[14:52] disparity, I put together a snack table

[14:54] in our waiting room with two hidden

[14:56] cameras to find out which foods our

[14:58] subjects choose to eat.

[15:06] You do.

[15:07] >> Based on our little spy cam here, it

[15:09] looks like you have a sweet tooth and

[15:10] you love your snacks and chips.

[15:11] >> I do love my snacks.

[15:12] >> The twins, they both pretty much avoided

[15:14] the snack table altogether. And their

[15:16] daily calories were actually lower than

[15:18] Maria's. So, what was going on? Well,

[15:20] after digging deeper, I did find out

[15:22] they've both recently been watching what

[15:24] they eat and consistently losing weight.

[15:26] Well, now I actually care about what I

[15:28] put into my body, you know, and I'm now

[15:31] I'm really like I'm very much active.

[15:34] >> However, because they're not strength

[15:35] training very much, I fear the weight

[15:37] they do lose will be mostly muscle

[15:39] rather than fat, keeping them skinny fat

[15:41] instead of the toned look that they're

[15:43] after. And one thing I did notice is

[15:44] that neglecting hard strength training

[15:47] was actually a common trend amongst

[15:49] everyone in this group.

[15:50] >> I've tried going to the gym and I just

[15:52] don't see results. So, I usually just

[15:54] stop because I don't I don't have the

[15:55] consistency right?

[15:56] >> Mhm.

[15:57] >> So, it's mostly running.

[15:58] >> And since unlike the twins, David was

[16:00] actually gaining weight, the lack of

[16:02] strength training means nearly all of

[16:04] that weight gain is getting stored as

[16:05] fat. Which helps explain why David says

[16:07] each year his body just keeps getting

[16:09] softer and softer. And for the skinny

[16:11] subjects who are strength training,

[16:13] >> I get to a point and I just I'll just

[16:15] and I'll stop.

[16:16] >> Yeah, Dennis is somebody who he loves to

[16:18] be comfortable. So, as soon as you take

[16:20] that comfort away from him, he will uh

[16:21] run away and cry. But Dennis, that's the

[16:24] key man.

[16:24] >> It's just grabbing those heavier weights

[16:26] that make me feel like I look like puffy

[16:28] and bulky after.

[16:29] >> Really,

[16:29] >> which I need to.

[16:30] >> But have you ever looked puffy and bulky

[16:32] after?

[16:33] >> Probably not. Probably not.

[16:35] >> This is a big contrast from our bulky

[16:37] body type where all their extra muscle

[16:39] actually came with some serious

[16:40] advantages.

[16:41] >> Here I have it as 2600 calories. That's

[16:44] what your ring predicted your metabolism

[16:46] was at. your actual metabolism or how

[16:50] many calories you your body burns per

[16:51] day. 3,33 calories.

[16:54] >> Oh, interesting. Okay, I'm trusting my

[16:56] my ring now. I don't know if I should

[16:58] trust my ring as much.

[17:00] >> So, one thing I noticed is our bulky

[17:01] subjects burn way more calories compared

[17:04] to our skinny fat group. You actually

[17:06] burn 3,274

[17:09] calories per day.

[17:10] >> What?

[17:11] >> Yes. You have like a very very high

[17:14] daily calorie burn. And as we dug into

[17:16] the data, we found a couple reasons why

[17:18] this was happening. First, all of our

[17:20] bulky subjects were already living a

[17:22] relatively active life with strength

[17:24] training and usually some form of cardio

[17:26] or step counting.

[17:27] >> I love weight training, not

[17:28] powerlifting, just like classic standard

[17:30] weight training. I like martial arts,

[17:32] boxing, and kickboxing.

[17:34] >> I try to get at least like 10,000 steps

[17:36] a day.

[17:37] >> Secondly, as you know by now, the more

[17:38] you weigh, the more calories you tend to

[17:40] burn just from living. But this is

[17:42] especially true if that extra weight is

[17:45] muscle. And that's because muscle is

[17:46] metabolically active and requires three

[17:49] times as much energy to maintain

[17:51] compared to fat. With every pound of

[17:52] muscle burning about 10 extra calories

[17:54] per day just sitting there may not sound

[17:56] like much, but when you're comparing

[17:58] someone with 20 or even 30 lbs more

[18:00] muscle, it starts adding up. And you put

[18:02] these factors together and explains why

[18:04] someone like Melody can lose fat on a

[18:06] diet of 2500 calories a day while Paola

[18:09] would have to stick to just 1,500

[18:11] calories to lose the same amount. But if

[18:13] that's the case, then what's stopping

[18:15] our bulky group from burning through fat

[18:17] like they're on easy mode?

[18:19] >> We love food. Me and my husband love

[18:20] food. So it's like it's so hard. Working

[18:22] out is so simple, but food is so

[18:24] challenging. So if we treat Aaron as an

[18:26] outlier and remove him, we can actually

[18:28] see a clear trend in how much each group

[18:30] was underestimating how many calories

[18:32] they were eating based on their body

[18:34] fat. So you predicted that you eat

[18:37] between 1,800 to 2200 calories per day.

[18:40] You actually eat 3,000 calories per day.

[18:46] >> Oh my goodness.

[18:47] >> I'm curious why the discrepancy.

[18:50] >> I don't know. I live like downtown, so

[18:52] it's easy to walk out and go to a new

[18:55] restaurant or just Uber eat something

[18:56] two to three times a week.

[18:58] >> Your actual calorie intake 2,837

[19:01] calories.

[19:02] >> Okay,

[19:04] that's a lot higher than I thought.

[19:06] >> So, 500 calories more.

[19:08] >> But for some of our participants, what

[19:10] exactly they were overeating with led to

[19:12] some alarming health concerns.

[19:14] >> The visceral fat. So, this is the fat

[19:16] that's like deep within your abdomen and

[19:18] your organs. you had a little bit over

[19:20] 1,000 g, which is like moderate to high

[19:23] risk.

[19:24] >> Mhm.

[19:24] >> This real belly fat is often called the

[19:26] hidden fat of your body as it builds up

[19:28] around your organs mainly from what you

[19:30] eat.

[19:31] >> What does a day of eating look like for

[19:32] you right now?

[19:33] >> Wake up, milk, chocolate milk. Maybe

[19:36] lunch will be I mean whatever you know,

[19:38] tuna sandwich, pizza, go to the bar,

[19:42] grab a burger, and then dinner will be

[19:44] like, I don't know, another pizza maybe

[19:45] or even like steak and eggs. You're

[19:48] living the dream, man.

[19:49] >> So, basically, you just eat and just

[19:52] train hard,

[19:52] >> 100%.

[19:53] >> Eating lots of fatty foods and sugar can

[19:55] build up your visceral fat over time.

[19:57] And unlike normal fat, visceral fat is

[20:00] alive. It spits out harmful chemicals

[20:02] that can lead to disease and even early

[20:04] death. It also makes your gut look and

[20:07] feel bigger. But the good news is with a

[20:09] proper diet and training plan, it is

[20:10] actually the fastest form of fat to burn

[20:13] off. And I'll show you exactly what that

[20:15] looks like once we get to the solutions

[20:17] for each body type. But before we get

[20:19] there, we do have one more body type to

[20:21] cover. And this one had some of the most

[20:23] unexpected data of the entire

[20:25] experiment.

[20:26] >> You were actually eating 3,900

[20:30] calories per day.

[20:32] >> I love a double cheeseburger. I don't

[20:34] know what to say. Like I do.

[20:37] >> Damn, that's really eye opening.

[20:39] Meanwhile, AJ was eating almost 800

[20:41] calories above what he had guessed.

[20:43] >> Do mainly cook at home, but I also eat

[20:45] out quite a bit. A lot of snacks. I do

[20:47] eat a lot of snacks. Just that one. Like

[20:49] a lot of chocolates and like caramel

[20:52] stuff.

[20:52] >> I've never been conscious about what I'm

[20:54] eating or anything nutrition value or

[20:57] >> And while having a slow metabolism

[20:58] wasn't actually contributing to their

[21:00] weight gain, there are two genetic

[21:02] factors that still could be giving them

[21:04] a disadvantage. For one, when we look

[21:06] back at the footage from a hidden

[21:07] camera, neither Michelle or AJ grabbed

[21:09] food from the snack table. But then when

[21:11] I watched Michelle sitting and waiting,

[21:13] I noticed that her body was completely

[21:15] still. And when you compare Michelle to

[21:17] someone like Bailey, look at the

[21:18] difference. Bailey is constantly moving

[21:21] and fidgeting even when her body is

[21:22] trying to sit still. Now, these small

[21:24] subconscious movements are largely

[21:26] genetic, but they can actually add up to

[21:28] hundreds of extra calories burned each

[21:30] day. And the second genetic component is

[21:33] something neither our calorie test nor

[21:34] our cameras can actually measure. It

[21:36] turns out some brains produce an

[21:38] incredibly strong dopamine response to

[21:41] food that encourages you to keep eating

[21:43] and leaves you less full after a meal.

[21:45] In fact, by measuring this response,

[21:47] researchers can actually predict which

[21:49] children are most likely to become

[21:51] overweight later in life. So, while each

[21:53] of our body types can for the most part

[21:55] be explained by calories in versus

[21:57] calories out, the reasons why some

[21:59] people overeat can be incredibly

[22:01] complex.

[22:02] >> We uh we used to previously struggle

[22:03] with addiction, so hard drugs. So,

[22:07] >> um that's something that we've always

[22:09] struggled with. And when we stopped

[22:10] doing that, we kind of leaned into food

[22:12] a lot more, replacing one with the

[22:14] other. So, I think that's probably our

[22:17] unhealthiest habit that we have right

[22:19] now. But luckily, there are powerful

[22:21] sciencebacked strategies that can be

[22:23] used for each body type. If you're

[22:25] starting out skinny, the only way your

[22:27] body is going to add muscle is if you

[22:29] allow it to gain weight. And the good

[22:30] news is, when you're lean, even just 5

[22:33] lbs of muscle makes a huge visual

[22:35] difference. Take a look at my friend

[22:36] Brandon, for example, who put on 5 lbs

[22:39] of lean mass after I trained him for 100

[22:41] days. And that's not all, because if you

[22:43] keep going, adding another 10 to 15 lbs

[22:46] can completely transform your physique,

[22:48] like it did for me. And the training to

[22:50] get there doesn't need to take over your

[22:51] life. Even just three short full body

[22:54] workouts per week focused around these

[22:56] six key movements is more than enough to

[22:59] make solid gains. If you're training

[23:01] hard and eating a fist size of protein

[23:03] at every meal, most of that weight gain

[23:05] should be muscle. But even if it does

[23:07] come with a little bit of fat gain,

[23:08] don't worry. Your body naturally leans

[23:10] down easier if you choose to do so later

[23:12] on. But for our skinny fat group, eating

[23:15] more calories to fuel muscle growth

[23:16] isn't actually going to be necessary.

[23:18] >> What I would like to do with you is call

[23:20] a body recomposition.

[23:21] >> Mhm.

[23:22] >> This is where you lose fat and build

[23:24] muscle at the same time. Not everyone

[23:26] can do it, but those in the skinny fat

[23:27] group usually are the best candidates

[23:29] for it, but it does require three

[23:32] conditions to be met. Number one is hard

[23:34] resistance training. Most people get

[23:36] skinny fat or stay skinny fat either

[23:38] because they focus more on cardio rather

[23:40] than weights or when they do lift

[23:42] weights, they just don't push hard

[23:44] enough to give their muscles a reason to

[23:45] grow.

[23:46] >> Sometimes I get really tired, so I don't

[23:48] really push myself.

[23:49] >> When I look at the cameras and he's

[23:50] working out by himself, he's kind of

[23:52] just like,

[23:53] >> it's so painful.

[23:54] >> For you, I would recommend like three

[23:56] just hard training sessions per week.

[23:58] Can be full body and still do Pilates,

[24:00] all other fun stuff. You need that

[24:01] signal telling your body like, "Hey, I

[24:03] got to keep on to this muscle. I got to

[24:04] grow more.

[24:05] >> And second is you need to pair this with

[24:07] a small calorie deficit, feeding your

[24:09] body just a bit less calories than it

[24:12] burns every day.

[24:12] >> And now what your body's going to do is

[24:14] it's going to start using your fat for

[24:15] energy towards building muscle,

[24:17] >> right? So you get two for one deal.

[24:19] >> When done properly, you should lose

[24:21] about half a pound to max one lb per

[24:24] week. But what's perhaps more important

[24:26] for this body type than others is eating

[24:28] a higher protein intake. There's some

[24:30] evidence it'll increase the odds that

[24:32] you build muscle while losing fat. And

[24:34] if you multiply your body weight in

[24:35] pounds by 0.8, that is a good minimum

[24:38] target to aim for every day. And here is

[24:40] an example of what following those three

[24:42] steps did for my brother-in-law Dayton

[24:44] and my friend Nicole. In a matter of

[24:46] months, they each dropped over 20 lbs of

[24:49] fat while building several pounds of

[24:51] muscle. But what if you're more

[24:53] experienced like our bulky body types?

[24:55] Can you still lose fat while building

[24:56] muscle? Well, unfortunately, it's much

[24:58] harder to do, mainly because you have so

[25:00] much training experience and existing

[25:02] muscle. But that's also good news

[25:04] because all you have to focus on is

[25:06] chiseling away the fat that's covering

[25:08] it up.

[25:09] >> But I do think if you dial things in and

[25:11] we just work on correcting your diet

[25:13] that we can easily get you to 15%, you

[25:16] know, as quick as 3 to 4 months.

[25:17] >> Really?

[25:18] >> Yeah,

[25:18] >> that'd be good.

[25:19] >> Yeah, but it's all diet, dude. Again,

[25:21] training is not the problem. You're good

[25:23] with that. Your activity is good. You

[25:24] burn a good amount of calories. It's all

[25:26] just going to be about uh dialing in the

[25:28] diet. In fact, the one habit that

[25:30] separated our bulky subjects from our

[25:32] athletic subjects wasn't some special

[25:34] workout or training plan.

[25:35] >> Properly tracking your food.

[25:37] >> Yeah.

[25:38] >> Yes. It's got to be on point. Weighing

[25:40] it is like the key.

[25:42] >> Compared to Melody, Bailey was almost

[25:45] bang on with her prediction of how many

[25:47] calories she was actually eating. Now,

[25:49] you don't have to track forever, but for

[25:50] the best results, you need to be

[25:52] confident that you're actually eating

[25:54] about 400 to 700 calories less than your

[25:57] body needs per day. which for most

[25:58] people leads to about 1 to two lbs of

[26:01] weight loss per week.

[26:02] >> Uh we're going to hook you up with our

[26:03] app and there we do have an AI meal

[26:05] scanner. It works really well and we

[26:07] updated it for like international foods.

[26:10] >> Yes, Vietnamese food. So try it out.

[26:12] Scan it. Let me know how that works cuz

[26:15] it's going to make it way easier.

[26:16] >> Meanwhile, for our high body fat group,

[26:18] while it may seem like they have the

[26:20] toughest road ahead of them, they

[26:21] actually do have some unique advantages.

[26:23] You burn 3,379

[26:27] calories per day.

[26:29] >> I'm so jealous.

[26:30] >> Damn.

[26:31] >> What?

[26:32] >> You burn more calories than like

[26:35] professional athletes do. Both Michelle

[26:37] and AJ have very high metabolisms,

[26:39] meaning they can lose fat while eating

[26:41] more than most of our other

[26:43] participants. And because they're

[26:44] starting with a high level of body fat,

[26:46] they can actually use a more aggressive

[26:48] deficit and lose weight faster, as much

[26:50] as two to four pounds per week without

[26:52] losing muscle. And while that may seem

[26:54] like an aggressive target, we can easily

[26:57] cut those calories with just a few easy

[26:59] swaps in their diet.

[27:00] >> You know, maybe cutting down a little

[27:01] bit on the Kit Kat, we could find

[27:02] something else. You know, there's really

[27:04] good protein bars nowadays. Even just

[27:06] like

[27:06] >> oil,

[27:07] >> that was like a huge one. Using spray

[27:09] versus oil, that was like a massive

[27:12] change. But there is one factor that

[27:14] applies to this body type more than any

[27:16] other group that we've covered, and

[27:17] that's having a clear why that's bigger

[27:20] than just how you look.

[27:21] >> Yeah, I do want to have kids in the

[27:22] future, but I want to prep my body and

[27:24] be ready for that and be the healthiest

[27:26] version I can of myself. Me and my

[27:28] sister really want to time each other to

[27:30] have kids at the same time so we can

[27:32] have our kids grow up together cuz that

[27:33] would be really special. Yeah.

[27:34] >> I had an inflamed heart. They don't know

[27:36] what caused it. They don't know where it

[27:37] came from. So, I went to the hospital

[27:39] and they they thought I was going to

[27:40] have a heart attack, but I wasn't. It

[27:41] kind of woke me up. Now, while it takes

[27:43] some time to decide the one person I

[27:45] will be personally working with for the

[27:46] next year, I do want to give a big thank

[27:48] you to our subjects for putting

[27:49] themselves out there. I know it's not

[27:51] easy and also give a huge thank you to

[27:53] Regen Recovery for supporting our DEXA

[27:54] scans. And I also made this table to

[27:57] summarize the exact training and diet I

[27:59] would recommend depending on which body

[28:01] type you're starting off with. And

[28:02] that's exactly why we created the Built

[28:04] with Science Plus app. It's going to

[28:05] guide you every single week with the

[28:07] exact training and diet approach that

[28:09] your body needs to actually see

[28:11] progress. And you can try two weeks free

[28:13] over at builtwithscience.com or by

[28:15] scanning this QR code right here. And

[28:17] after speaking with all 18 of our

[28:19] incredible participants about their

[28:20] goals and struggles, the one person I am

[28:22] going to be working with for the next

[28:24] 365

[28:26] days is I would love to personally work

[28:29] with you oneon-one throughout this. I

[28:32] would love to. I would love to. If

[28:34] you're down, if you're downt

[28:38] this is my uh this is my rose. If you

[28:40] look at my rose,

[28:41] >> I will absolutely. Thank you. Let's go.