STOP Doing This to Get Lean (YOU DON’T NEED TO!)

If you struggle to get lean and lose body fat then you will definitely want to watch this video. This will be the only “how to get lean” video you need since it will teach you the one thing that is holding you back right now from getting ripped. It’s not a special diet, though it does have a lot to do with how you are approaching your nutrition right now to lose body fat.

To begin, don’t get me wrong. I understand just how many people struggle with getting lean and losing weight. It is the single hardest thing to do when it comes to getting in shape because it requires a level of commitment that is far greater than any one hour trip you may be able to make to the gym. When you think about it, making room for one hour in the day to work out is a lot easier than making sure that you are responsible with your food choices for the other 23 hours in the day.

That said, getting lean and low body fat levels isn’t complicated. Though not easy, it can be pretty simple to do. If you were to follow a diet plan, for instance one mentioned recently by my good friend Dr Andrew Huberman, consisting of chicken, fish, beef, unlimited fruits and fibrous carbohydrates or vegetables as well as coffee, tea and water (no alcohol or sugar) you will get lean. No doubt about it. Every single time.

The only hang up about something like this however is that the long term ability to refrain from the restricted starchy carbohydrates and alcohol may be too tough to withstand for most. This will lead to a rebound weight gain and someone falling off the diet plan. It is here that I believe that we need to find a way to coexist with these foods and approach them with better self control.

How do we do that?

By not focusing on the things that we cannot do and rather focusing our efforts on the things that we are allowed to do or want to do more of.

That is where we need to start looking at 4 things:

1. Eat more protein (1-1.2 grams of protein per pound of bodyweight per day divided amongst the number of meals that we eat in a day)

2. Train with weights (aim to complete at least 3 weight training workouts per week)

3. Do conditioning (aim to complete at least 2 cardio or conditioning workouts per week)

4. Get adequate sleep (this number will vary from person to person but it is safe to say that there is a minimum that going below is going to impair your recovery and body composition).

When you do these 4 things, magical things start to happen.

First, increasing your energy output through any form of exercise is going to increase your capacity to consume more calories. More specifically however, the accrual of lean body mass and muscle is going to provide a greater storage capacity for the starchy carbohydrates that you are consuming in the form of glycogen. Not to mention, your basal metabolic rate (the number of calories that you burn even at rest) will go up the more lean body mass that you carry.

When you increase your conditioning, as mentioned, the overall number of calories that you burn will increase.

Alcohol metabolism is altered in people that are lean vs people that carry excess bodyweight as well. The efficiency of metabolizing the alcohol is improved leading one to sense the signals of “I’ve had enough” sooner and leading to a decreased overall caloric consumption in the long run.

Sleep improves the body’s efficiency with all metabolic processes. When people are sleep deprived their cortisol levels will become more chronically high which will lead to an increase in body fat deposition especially around the midsection.

When all of these things are done well however, the self control that you may be lacking will start to set in. The reward of looking in the mirror and liking what you see will be all that is necessary to make you become more responsible in the re-introduction of the things that you were depriving yourself of in previous attempts to lose weight. Learning to live with these food items rather than totally eliminating them will help you to not just lose the weight but keep it off and remain lean for the rest of your life.

For more videos on how to get a six pack and Jeff Cavaliere’s daily eating plan be sure to remember to subscribe to our channel and turn on your notifications so you never miss a new video when it’s published.

[athleanx]

*VIEWER GIVEAWAY* - Want a copy of my popular 90 Day Beaxst PPL program? 40 lucky clickers within the first hour this video is published will win access to it! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts.

If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[harleyx]

Jeff is the man. He has looked the same for the past 10+ years and has remained LEAN.

[paulkline]

I've been doing all of this since January of this year. It works. I've lost 108 lbs!!! Started at 287 lbs. Now I'm at 179 lbs. I have a cheat meal every Friday night. Or Saturday night. Burgers and fries or Pizza. Whatever I feel like. It's one meal. The rest of the week I'm eating correctly. I literally feel 25 years younger. I feel great.

[brianborkowski]

Great job. As a cardiologist, I motivate my patients the same way. Focus on healthy things you need to do rather than focusing on completely avoiding negative food habits. Focusing on the negatives creates anxiety (for example, I can't eat pasta anymore) which then leads to people avoiding the start of their journey to being healthy. Also agree that we are counseling on eating healthy the rest of your life and not a particular diet

[silvermine]

I cut out all alcohol 3 years ago. Makes a big difference and I don’t miss it!

[lootwijk]

This is Jeff at his best. No one else teaches this, this well.

[rokshi]

I used to think that hard work was the key to success, but over time, I’ve realized that knowledge is even more important. I recently discovered Borlest’s subliminal for fast learning, and it’s really helped me absorb information more quickly and retain it better. This approach has opened my eyes to the importance of continuous learning and self-improvement

[STOPPEDINCOLORADO]

Been subscribed for roughly 6 years now. This video is about a subject that you’ve touched on before, but I love that the more you come back to this subject, the more you’re able to articulate a long-term solution to staying lean.

This video is all about changing your mindset and I love it.

[Rekzington]

The fastest I’ve clicked since coming back from vacation

[pablomazzei]

I´m 46, and I am in the best physical condition of my life. I´m doing 4 weight training/week, 2 cardio, good sleep, no alcohol. Thanks Jeff! I´m watching your videos almost everyday.

[generalkaboom]

Jeff is the kind of guy to accidentally step on a lego with one foot and do it on purpose with the other to prevent muscle imbalances.

[fulstaak]

Chicken, Beef, Fish, Veggies, Fruits.. been my diet for a year now after some health problems. I've built myself a home gym including all I need so far, and I keep upgrading. This summer alone, end of June to now, I've lost 20lbs while gaining mass. I created myself a top class workout plan 3 weeks ago, I work out 6x a week + an active recovery day. I'm in my gym 3-hours a day from 6am to 9am and I love it. I got a real good diet plan, calories are counted, reps and volumes are counted in a Google Spreadsheet. I've never been this focused. It doesn't even compare to past times I went to the gym. 30-ish pounds down to go and I'm done with this overweight shit forever. You are one of my new inspirations, Jeff, and I will cherish this upcoming 6-pack daily. Thanks Jeff. I love you a ton for helping me change my life in your own way.

[Bcjaybird]

My doctor recently told me that my food addiction messed up my liver and I had to make a change or it would only get worse. I did some research and found a new nutrition plan that I think will help, but of course there’s always doubt. My new plan aligns greatly with what you’ve just said in this video and I can’t express how happy that makes me and how reassuring and perfectly timed this video was. Thank you ❤

[santafilipina]

Watchfing this while eating my buttered toasts.

[joshuah]

Crazy, I was just talking to my wife about this today. Telling her the hardest part is watching what you eat in the 15 hours of the day, not that 45 mins to 1 hour of training.

[KimMartin]

He's right -- consistency is the key. You got to have patience.

[jonathancurtis]

The people in the thumbnail are in better shape than the vast majority of people in NA

[christopherwoodin]

I just keep it in the macros and do cardio three times a week. When I say keep it in the macros it’s all Whole Foods no empty calories.

[yetiquabaug]

Pretty awesome. This guy is really loaded with compassion. A very fine guy.

[LittleBpaulmuller-Owners]

Things you might be trying to deprive: 3:00 Fats, 4:20 Alcohol, 4:45 Carbs

He recommends Instead of trying to deprive yourself of 3 things above to be lean, have 3 things below in check, which allows more room for the things you're tryna deprive, and therefore long term Consistency.
6:10, 8:25 Protein
6:30, 9:15 Train/Conditioning
6:55, 10:30 Sleep