Discover MrBeast's journey from YouTube fame to a healthier lifestyle. Learn how he managed a successful fat loss transformation while juggling building a billion-dollar business empire.

MR BEAST BIO

WHO IS MR BEAST?

Let's dive into the life of Mr. Beast, also known as Jimmy Donaldson. Born on May 7, 1998, in Kansas, this guy rocked the internet with his out-of-the-box YouTube videos. You know those crazy stunts, generous giveaways, and wild challenges? Yeah, that's him.

But guess what? Behind the camera, he's just like us. Balancing fame and business ventures wasn't all smooth sailing. His YouTube fame led to cool business stuff, like founding MrBeast Burger (burger franchise business) and Feastables (chocolate bar business), which catapulted his net worth into the big leagues.

As of 2023, he is the highest-paid YouTuber and has an estimated net worth of $500 million and has been in a relationship with his girlfriend Thea Booysen since late 2022.

MR BEAST FAT LOSS TRANSFORMATION

However, MrBeast realised that while he was conquering the online world, he was letting his own well-being slide. Imagine waking up one day and realising you need a change. That's exactly what happened. Despite his massive success, he found himself out of shape and feeling the effects of a sedentary lifestyle.

But here's the inspiring part: he decided to take action. MrBeast embarked on a journey towards fitness, and it wasn't just about shedding pounds. It was about making fitness a part of his lifestyle, in a way that didn't mess with his work hustle or social life. That's a struggle many of us face – finding the balance.

His story speaks to all of us who aren't fitness fanatics but still want to get healthier. It's about taking that first step and gradually weaving healthier habits into our daily routine. The coolest thing? His story shows that you don't need to be all about fitness to make a change. Plus, he's got these insane results in just 1 year, showing that with the right plan, it won't take as long as you think.

HIS SECRET TO FAT LOSS

It blows my mind how people in the fitness industry manage to overcomplicate everything but MrBeast essentially followed the exact blueprint I recommend to anyone looking to lose fat and achieve a better-looking physique.

1. Lift progressively heavier weights and make sure you have rest days
2. Get 10k+ steps a day (MrBeast aimed for 12,500 steps a day)
3. Eat in a small calorie deficit
4. Focus on getting consistent at first, then it'll become a habit and part of your lifestyle (just focus on nailing the first week perfectly to build momentum)

HOW BIG IS MR BEAST?

Let's dig into MrBeast's physical stats – you might be surprised by what you find. Now, he might not be a bodybuilder, but hey, the guy made quite a transformation! (one which is also realistic for anyone else to achieve)

So, how big is MrBeast? Well, he's not your typical gym junkie. He's around 6 feet 3 inches tall (1.91m), and his weight has been reported to be around 210 to 230 pounds. But here's the thing – it's not all about numbers on a scale. It's about the journey he's been on to get to where he is now.

MrBeast's body fat percentage isn't publicly known, but his fitness journey isn't centred around getting "shredded." It's more about feeling good, staying healthy, and making positive changes. I'd estimate he went from around 35-40% body fat (where he could likely be considered obese) to around 19-20% body fat. His story shows that you don't need to become a fitness model to improve your well-being.

He's a great example of someone who recognised the need for change and embraced a healthier lifestyle, all while keeping his focus on his business and YouTube endeavours. The takeaway? Your fitness journey can be personal, and it's all about finding a balance that works for you.

So, if you're not aiming to become a bodybuilder but still want to make improvements, take a page from MrBeast's playbook and make it work for your lifestyle. I show guys the roadmap to undertake their own fat loss transformation in the FREE Beach Body Blueprint.

THE POWER OF STEPS FOR MR BEAST'S FAT LOSS

Usually in my celeb workout breakdowns, I like to delve into the key characteristics of their physiques but I think in the case of MrBeast it's quite clear for everyone to see... the guy lost a serious amount of fat in a short time.

And so even though, it's harder to build muscle when losing this amount of fat, you can see from his 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. This gives off a more masculine and less puffy look.

It's also a reminder that most guys don't need to build an absolute ton of muscle to look how they want, the key is in getting yourself down to a healthy body fat% of around 8-16% (where most guys will feel their absolute best) and then adding size in the right areas to look incredible.

I wanted to dedicate this section to talking about getting in daily steps because I see lots of overweight guys so confused by the information out there and hearing that MrBeast focused on his daily steps really inspired me to once again re-iterate why I think this is the most effective way for bigger guys to accelerate their fat loss journey (whilst letting it fit seamlessly into their lifestyle).

WHAT CONTRIBUTES TO TOTAL 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. This number is influenced by factors like your lean body mass.

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. eating

an extra 500 calories just to burn 50 extra calories, doesn’t make sense). Just make sure you get around 0.82g of protein per lb of body weight (or stick to the Eternobody general rule of 100-180g of protein every day for the rest of your life)

*I show guys how to effortlessly hit their protein intake from delicious, and affordable foods (without even cooking most of the time) in the FREE Beach Body Blueprint Program.

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. This is what we will focus on to improve fat loss.

And of course, there's exercise thermogenesis, which is the calories you burn during your workouts.

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. This is where the "lifting weights" part of the equation will come in later.

THE REAL PROBLEM WITH LOSING FAT

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. This sedentary behaviour significantly limits the number of calories burned.

The solution isn't just about killing yourself with gruelling cardio sessions. It's not about training for a marathon. The real solution is integrating movement into your daily life. It's about being more active throughout your entire day. Intense cardio can lead to increased appetite, which can sometimes hinder your fat-loss efforts.

The typical route people take is to eat really low calories and do lots of cardio. This does not work. Your leptin levels will crash (less signalling to your brain that you're full up), your cortisol spikes and testosterone drops (meaning you have no energy, motivation or sex drive) and any 'weight' you lose is a combination of both fat and muscle meaning you just look like a frail and worst version of yourself.

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. This backfires when you account for the fact that this hard cardio will interfere with strength training recovery and spike your appetite.

THE SOLUTION FOR FAT LOSS IS 10K DAILY STEPS

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. Now, don't be daunted – it's not as challenging as it might sound. Every little bit adds up – from the steps you take while working to the ones you take around your home.

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 – that's the total kilometres you've walked. For instance, if you weigh 176 lbs (80 kg), you'd burn around 640 calories.

I use the health app on my iPhone to easily track steps. You can go for a 1-2 hour long walk with a friend. Or throw on a podcast, audiobook, YouTube video, etc. Sometimes, I’ll even connect my headphones and be on a phone call while going for a walk. You can see how this easily fits into the background of MrBeast's lifestyle as he can easily take business calls or brainstorm ideas whilst walking. You can lose fat whilst still getting so much stuff done.

This is what it's all about, a method of losing fat that will seamlessly fit into your lifestyle forever and allow you to get work done or socialise at the same time. You could feasibly do that for the rest of your life whereas 99% of people are not going to adhere to doing intense gruelling cardio sessions (plus it's less beneficial anyway).

A quick tip is to start choosing to walk to places that are nearby (1-1.5 miles) instead of taking an Uber or a bus.

Besides losing fat, walking is an absolute no-brainer. You're going to feel better, have more energy, improve your mood, increase mental clarity and reduce stress. Doing intense cardio has all the opposite negative effects.

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. This is perfect for fat loss.

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. This strategy will not help you lose fat effortlessly.

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. With walking, you get to do other valuable activities in that time to improve other elements of life like wealth creation, social connection, personal reflection, being in nature, and getting sunlight.

MY FINAL COMMENTS ON HITTING 10K DAILY STEPS

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. And unlike intense cardio, it doesn't skyrocket your appetite but rather helps in keeping it under control.

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. Remember, getting lean doesn't mean sacrificing your quality of life – it's about feeling fantastic, full of energy, and ready to tackle whatever life throws your way.

USE AN INCLINE TREADMILL AS AN ALTERNATIVE

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. It's a practical option when weather or other circumstances make outdoor walking less feasible.

A sample incline walking routine can be structured like this:

1. Start with a 5-minute walk at a 1-degree incline.

2. Transition to a 10-minute walk, increasing the incline by 1 degree every minute from 2 to 10 degrees.

3. Engage in a 20-minute walk with alternating inclines – spend 2 minutes at a 1-degree incline and then 2 minutes at a 6-12-degree incline.

4. Conclude with a 5-minute walk at a 1-degree incline.

*The '12-3-30' method is also very good but not suitable for everyone, especially beginners with lots of fat to lose.

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. Fitness should enhance your life, not become this big looming burden.

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 (like the one in the F Me Now Physique Program), 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. But remember this is the simple equation you need to master, forget everything else anyone has told you or what you even read in this post.

Easiest Fat Loss = Small Calorie Deficit + Resitance Training (2-4 day per week) + 10k Steps (per day)

THE MR BEAST 'FAT LOSS' WORKOUT ROUTINE

Now this isn't the exact routine that MrBeast used but after years of extensive research and testing things out on myself and my own clients, I think this is the best training program someone in MrBeast's position could use to assist their fat loss and tighten up their physique by building strength and adding muscle in the right areas to look great. In fact, this is more or less the exact workout routine from phase 1 of the F Me Now Physique Program which is geared at slicing off fat and building the perfect amount of muscle to look great.

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. Lifting just three days per week allows for amazing recovery and maximum intensity, which means you can progress in strength really quickly and take full advantage of newbie gains if you're just starting out.

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. In fact, it does an amazing job of turning your chest into something that resembles a Greek god's plate of armour.

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. For this workout, we will be hitting bulgarian split squats, romanian deadlifts and shrugs as they key lifts.

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. Now it’s important to note that we will also be hitting our chest indirectly from the overhead press and our biceps from weighted chin-ups.

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. In my experience, the back and legs respond well to being hit really intensely once per week for aesthetic proportions but also because they take longer to recover.

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. You're better off only training with this lower volume, but always progressing each workout rather than hitting the gym 6 times per week but never progressing.

*This is part of the Eternobody training philosophy which you can understand more about in the FREE Beach Body Blueprint Program

I've designed this workout for MrBeast however every single exercise here has three options inside the full F Me Now Physique Program. If you hit a plateau in strength, you will switch to the next exercise the next workout. This automatically customises your training to your body and genetics and the exercise rotations allow you to constantly get stronger by applying a fresh stimulus to the muscle.

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. The routine is designed to build strength and attractive proportions and it's the nutrition protocol that will determine fat loss, maintenance or increases in size.

THE MR BEAST 'FAT LOSS' WORKOUT ROUTINE

MONDAY - WORKOUT A

Incline DB Bench: 6-8, 6-8, 8-10 (Reverse Pyramid Training)

Weighted Dips: 6-8, 8-10 (Reverse Pyramid Training)

Incline DB Curl: 4-6, 6-8, 6-8 (Reverse Pyramid Training)

Incline DB Triceps Extension: 6-8, 8-10, 8-10 (Reverse Pyramid Training)

Face Pulls: 12-15 + 4-6, 4-6, 4-6 (Rest Pause Training)

WEDNESDAY - WORKOUT B

DB Bulgarian Split Squats: 4 sets of 6-8 reps (Normal Pyramid Training)

DB Romanian Deadlifts: 3 sets of 10-12 reps (Normal Pyramid Training)

Leg Extensions: 3 sets of 8-12 reps (same weight per set)

Calf Raises: 3 sets of 12-15 reps (same weight per set)

Dorian Yates DB Shrugs: 3 sets of 10-12 reps (Normal Pyramid Training)

FRIDAY/SATURDAY - WORKOUT C

DB Shoulder Press: 6-8, 8-10 (Reverse Pyramid Training)

Weighted Pull-Ups: 4-6, 6-8 (Reverse Pyramid Training)

Push Ups (any variation): 3 x 8-12 reps

Hammer Curls: 3 x 8-12 reps (same weight per set)

Lateral Raises: 12-15 + 4-6, 4-6, 4-6 (Rest Pause Training)

NEXT: Train Like a Champ With the KSI "Boxing" Workout

MR BEAST 'FAT LOSS' WORKOUT NOTES

REVERSE PYRAMID TRAINING

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. RPT flips the script by starting with your heaviest set when your muscles are at their peak freshness.

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. This allows you to push yourself to the limit. 

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. RPT embodies this principle.

Switching up exercises every 4-6 weeks is a smart move to avoid plateaus and guarantee consistent progress. This rotation strategy, outlined in the full F Me Now Physique Program, supercharges the power of reverse pyramid training.

REST-PAUSE TRAINING

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. Enter the rest-pause method.

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. T

his super-short rest ensures you keep up the muscle recruitment intensity. Aim for 3-4 of these mini sets to unleash some serious muscle-building potential.

WANT MORE ETERNOBODY WORKOUTS?

Are you feeling motivated by MrBeast's transformation and thinking about sculpting your own fitness journey? Whether you're looking to create a unique physique or aiming to push your fitness boundaries, Eternobody's got your back every step of the way.

Let's kick things off by checking out our FREE Beach Body Blueprint. Think of it as your personal guide to achieving those fitness goals you've been dreaming of. It's like having a roadmap that's designed just for you.

But wait, that's not all! Our Eternobody blog is like a treasure trove of workouts inspired by celebrity transformations, including MrBeast's. It's a chance for you to dip your toes into the kind of content you'll find in our premium programs. Try out these workouts and see which ones resonate with your style and fitness preferences.

Now, if you're ready to take things up a notch, our comprehensive programs are waiting for you. Imagine delving into the nitty-gritty of nutrition, uncovering the secrets of supplementation, and discovering bonus routines that can elevate your fitness journey to new heights. With our guidance, you could be working towards a physique that not only turns heads but also captures the essence of confidence, much like MrBeast himself.

You might not be on the path to being the next YouTube sensation with a jaw-dropping fat loss transformation, but you're embarking on a journey towards a fitter, more confident you. The right workout and nutrition strategy could be your ticket to a physique that exudes charisma, captures attention, and commands respect – just like the inspiration you've drawn from MrBeast's journey. This is your starting point, and the possibilities are endless.

***Final Note: You're not trying to 'lose weight', you're trying to lose fat. Most see being overweight as a disadvantage but fat guys are perfectly placed to have the body that all men strive for and all women turn their eye for. If you cut the fat, you're going to have bigger legs from lugging around so much excess mass for years and a heavy frame equals heavier weights. Heavy guys can easily lift heavier weights after a couple of months of training due to their extra body weight. This equates to quicker muscle gains. The stronger you get the more muscle you’re going to build. A heavy guy can do this early on in their journey. So keep your head high King because with every negative comes a positive, you just need to see it!