In a recent video on the Goal Guys YouTube channel, Cam Jones documents the progress he has been making in his fitness journey. After learning that he has 36.5 percent body fat (according to a DEXA scan), he sets himself the target of losing as much body fat as possible in a 50-day period.
Already a pretty active person, Jones ups his exercise routine to five times per week, consisting of two jump rope sessions and three weight training workouts. He does each workout first thing in the morning, hoping that this will make it easier to stay consistent. He also tries to improve his jump rope performance each time, inching his way towards 2,000 skips per workout. “I’m pushing myself each time,” he says. “It feels good, honestly. Hard, but good.”
Jones also logs all of his meals, and eats no more than 1,900 calories per day. “As I work my way through the first two weeks of this goal, I really start to make progress in being consistent with my workouts and my nutrition,” he says. “And soon enough, it honestly starts to pay off.”
However, in the fifth week of the challenge, Jones realizes that he has not been accounting for all of his eating habits in his daily calorie count: his favorite snack of a small amount of dark chocolate and popcorn with a single glass of red wine comes to 660 calories.
“I was having those four times a week, That’s an extra 2,400 calories per week. That’s more than I’m going to eat today! No wonder I was gaining weight,” he says. “What I’ve been realizing through this challenge is just how much effort has to go into burning calories versus how easy it can be to eat them all back. Even with a generally balanced diet, I was allowing a bunch of tiny slips that were adding up to thousands of calories.”
On the 50th day, Jones undergoes another DEXA body scan, and finds that he has lost 9.3 pounds of body fat, and gained 1.8 pounds of lean muscle, bringing his total body fat percentage down from 36.5 to 32.4 percent: a “world of difference” given the relatively small changes to his routine.
“I have learned to be more consistent, and to focus in on the little details that I was so often missing before,” says Jones. “I feel like this challenge has really set me up to have this as a habit going forward, which has been a huge struggle for me in the past.”
Philip Ellis
Philip Ellis is News Editor at Men’s Health, covering fitness, pop culture, sex and relationships, and LGBTQ+ issues. His work has appeared in GQ, Teen Vogue, Man Repeller and MTV, and he is the author of Love & Other Scams.
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