Introduction: The Unveiling of a Healthier MrBeast
MrBeast, the YouTube phenomenon celebrated for his extraordinary challenges and philanthropic endeavors, has once again captured the world's attention, this time with his remarkable physical transformation. The unveiling of MrBeast's "before and after" fitness photos has sparked widespread interest, prompting many to delve into the secrets behind his impressive weight loss journey. This article explores the details of MrBeast's transformation, the habits he adopted, and how you can apply similar strategies to your own fitness journey.
The Before and After: A Testament to Dedication
The "MrBeast before and after" photos clearly illustrate that his transformation was not a fleeting effort but a sustained commitment spanning several months. This wasn't just a brief stint; it reflects a dedicated journey toward a healthier lifestyle.
Unpacking the MrBeast Workout Routine: Consistency and Commitment
MrBeast's transformation didn't happen overnight; it was the result of a ten-month commitment. Here's a breakdown of the key elements:
Lifting Religiously: The Power of Consistency
Weightlifting played a crucial role in MrBeast's weight loss journey, mirroring its importance in countless other "before and after" stories. Strength training helps preserve muscle mass while losing fat, contributing to a more toned and defined physique.
Daily Commitment: 12,500 Steps to Success
MrBeast emphasized the importance of daily movement, aiming for 12,500 steps each day. This consistent activity significantly contributed to his physical transformation and overall health. Walking and daily movement are vital for improving life quality and length.
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To determine your ideal daily step goal, calculate your average steps over the past two to three weeks and increase it by 2,000 to 2,500 steps.
Diet: Fueling the Transformation Journey
Nutrition is paramount for achieving fitness goals. MrBeast's weight loss journey was heavily influenced by mindful nutrition. It plays a major role when it comes to achieving your fitness goals, e.g. by ensuring your body receives the necessary amount of protein for muscle growth, being consistent with a caloric deficit for weight loss, and even hydration for all-around health.
Calorie and Protein Goals
If you need help figuring out your calorie goal for fat loss, regardless of your goal, you can access my free calorie calculator by clicking here.
To determine your protein goal, aim for 0.7-1 grams per pound of body weight or a gram per centimetre of height.
For someone weighing 180 pounds and standing 165 centimetres tall:
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- 0.7-1g per pound of body weight translates to 126 to 180 grams of protein.
- A gram per centimetre of height equals 165 grams of protein.
Choose the protein formula that feels less overwhelming.
Hydration: An Essential Component
Hydration is another key element in the MrBeast workout and transformation.
Sleep: The Unsung Hero
While nutrition and training often receive the most attention in fitness transformations, sleep is an unsung hero. Adequate sleep is crucial for muscle growth, weight loss, and recovery, as it significantly impacts hunger and stress hormones, which play significant roles in weight management.
A poor night's sleep can make gym sessions feel tougher, reduce strength, and increase the likelihood of making poor nutritional choices. The MrBeast transformation, like many others, highlights the importance of sleep and rest.
Tips for Better Sleep
To improve your sleep and aim for the recommended 7-9 hours:
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- Prepare to wind down an hour or two before bed.
- Prioritize relaxing sounds over upbeat music or movies.
- Avoid alcohol and large meals before bed.
- Use night shift and night filter settings on your devices.
- Engage in relaxing activities that don't involve screens.
Leveraging Expertise: The Role of a Trainer
The role of a trainer in the MrBeast fitness journey cannot be ignored. While self-motivation is valuable, a seasoned trainer can be a game-changer. A good trainer provides tailored exercise routines and nutrition guidance and offers accountability.
Continuing Progress: The Journey Beyond Transformation
Fitness is not a destination but an ongoing journey. After achieving milestones, new challenges always arise. MrBeast's transformation inspires many to wonder what's next for him.
The MrBeast Muscle Growth
Even though it's harder to build muscle when losing this amount of fat, you can see from MrBeast's transformation photos that shedding all that excess fat has revealed the incredible shape of his underlying physique. He has a decent definition in his quads and the muscles in his arms, chest and shoulders all stand out more.
Understanding Daily Energy Expenditure
Understanding what makes up your daily energy expenditure is crucial for successful fat loss. It's a combination of various factors that determine how many calories you burn each day.
First off, there's your resting metabolic rate (RMR), which represents the calories your body requires to function while at rest. For most men, this number will be around 1800. If you have more muscle mass this number will be closer to 2000.
The thermogenic effect of food also plays a role. This is the energy your body uses to digest the food you eat. Approximately 10% of the calories you consume go towards this process. Protein has a higher thermogenic effect than fats and carbs, however, I wouldn't worry too much about this (e.g. an extra 500 calories just to burn 50 extra calories, doesn’t make sense).
Non-exercise activity thermogenesis (NEAT) is another vital contributor to energy expenditure. It accounts for the calories burned through daily movements and activities - think of it as the energy you use when you're not working out.
Interestingly, building muscle, like MrBeast did, can naturally elevate your RMR. More muscle means a higher metabolism, translating to more calories burned even at rest and more calories burned when moving around.
The real challenge many people face in their fat loss journey is the modern sedentary lifestyle. Beyond the confines of the gym, people are spending most of their time sitting, whether at work or at home. The solution isn't just about killing yourself with gruelling cardio sessions, its integrating movement into your daily life. It's about being more active throughout your entire day.
The typical route people take is to eat really low calories and do lots of cardio. This does not work. Plus, whilst cardio, like interval training, is beneficial for stamina and performance and will burn lots of calories, it's been debunked that it boosts your metabolism and at most, you will burn 10-20% more calories than a comparable amount of walking.
The golden rule here is to cultivate a lifestyle where movement is ingrained into your daily routine. And a brilliant strategy for this is aiming to walk 10,000 steps a day.
Reaching the 10,000 steps goal can have a remarkable effect on your calorie expenditure. Think of it as walking around 5 miles or 8 kilometres. To estimate how many calories you can burn, just multiply your weight in kilograms by 8.
Walking is an absolute no-brainer. You're going to feel better, have more energy, improve your mood, increase mental clarity and reduce stress. As well, you’re going to notice better appetite control. Unlike intense cardio, walking does not spike appetite. It seems to have a neutral effect on appetite and sometimes can modulate appetite.
Option 1 :( - You can do a very hard 45-minute workout and burn 600 calories and be hungry and tired and conserve energy for the rest of the day and be weaker for your strength training workouts.. This is a common phenomenon that happens when people do lots of intense cardio while eating at a deficit. They become extremely lazy outside of the gym and their NEAT becomes lower to compensate for the calories they burn from exercise.
Option 2 :) - You can get lots of walking in that improves recovery, and mood and lowers stress and you will have a downright effortless time hitting your calories. This is how you get a ripped physique effortlessly whilst also not wasting precious hours in the day. Because remember, fitness isn't everything.
Walking might seem like a simple activity, but it's incredibly effective in promoting fat loss. Our ancestors used to walk for hours every day, and now we can reintroduce this habit into our modern lives. Walking regularly brings about increased energy levels, better mood, enhanced mental clarity, and reduced stress. This balanced approach of combining regular walking with strength training serves as the foundation for a strong, lean body. It's a path that not only aids in fat loss but also significantly improves your overall well-being.
If you can't manage to get your 10,000 steps outdoors, an incline treadmill workout offers an excellent alternative. Walking uphill adds a unique challenge and increases calorie burn compared to walking on a flat surface. Incorporating incline treadmill walking can effectively elevate your calorie expenditure, strengthen your calf muscles, and enhance core stability. Remember, the ultimate goal is to seamlessly integrate activity into your daily life, supporting your fat loss journey while maintaining a positive and energetic outlook on life.
Don’t freak out if you don’t get your 10,000 steps in per day. You will absolutely still lean down and drop fat on a solid nutrition plan, even if you don’t come close to your steps. That said, getting your steps/incline walking in, will ensure you lose fat at the fastest rate.
MrBeast's Workout Routine
The workout routine consists of three workouts per week, but I also suggest doing some added neck/forearm work on rest days if possible. This is as optimal as it gets for maximising performance and recovery for natural lifters. Remember, our muscles DO NOT build when we are training. Rather, they build when we are resting.
On Monday, we will be training our chest, biceps, rear delts. As well, we will be hitting our triceps and shoulders indirectly from our main lift - the Incline DB Press. Now, it may seem crazy that we are just doing one chest exercise, but trust me, this works crazy well! The Incline Press does a killer job at developing the upper chest.
On Wednesday, we will be hitting our legs and traps! I’ve gone on and off with incorporating trap work but I’ve seen awesome results, especially with clients with a 'skinny fat' physique. I believe the traps can really make your physique look more dominant and powerful.
On Friday/Saturday, we will be hitting our shoulders, lats and triceps! On this day we will be hitting overhead presses, weighted chin-ups, triceps extensions and lateral raises.
To maximise muscle growth, hitting a muscle group 2x per week works best and this is exactly what we will be doing with our key muscle groups: shoulders, arms and chest. Remember, the key lever to pull for fat loss is a calorie deficit and 10k steps. The key lever to pull for muscle growth is progressive overload (most easily achieved by adding weight or doing more reps each workout). I have found it is easier for most naturals to consistently apply progressive overload by performing 3 workouts per week and only hitting the back and legs once. If you hit a plateau in strength, you will switch to the next exercise the next workout.
I'd like to add that although the MrBeast workout is geared towards fat loss, you can use this program regardless of your fitness goal. If you're seeking a workout style that's efficient and gets real results, look no further than Reverse Pyramid Training (RPT). This approach is as straightforward as it is powerful. This initial heavy lift triggers strength and muscle gains. Then, you progressively lower the weight by 10% while taking a well-deserved 3-minute rest between sets. Dorian Yates, a bodybuilding legend, championed a high-intensity approach to training, emphasising that muscle growth comes from stimulating the muscle, letting it recover, and grow.
Want to supercharge muscle growth in those exercises that don't quite fit the heavy weight and low rep mould? Rest-Pause Training is your answer. When it comes to higher reps, the real muscle recruitment happens in those last challenging reps. Start with an activation set of 12-15 reps, focusing on the final 3-4 reps for maximum muscle engagement. Here's where the magic happens: After a mere 10-15 seconds of rest, perform 4-6 reps. his super-short rest ensures you keep up the muscle recruitment intensity.
Majd Khader: Another MrBeast Transformation Success Story
Majd Khader from Dearborn Heights lost 100 pounds in 178 days during a MrBeast challenge and won $417,650. He completed up to 18,000 steps a day, lifted five days a week and ate 2,500 calories a day with the help of his fitness coach, Tyler Wall.
Khader said he is forever grateful for what Wall taught him, including the four pillars: hydration, nutrition, physical activity and most importantly, sleep.
Khader encouraged people who feel that way to take the first steps anyways."For people who are just starting out, don’t get overwhelmed," he said. "I didn’t know where to begin. I believe to take those first baby steps is crucial, and following the four pillars."