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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today I’m going to show you how to get ripped
because all you’re going to have to do is copy the five, little things that are on this
list. The good thing is, I’ve already done all
the meticulous research. We put the science in strength here, right? So, we’ve got the research done. You’ve just got to take out a pen and copy
these. Just start doing these five, simple things. Let me start revealing them one by one. Remember, write them down so you get these
right. The first thing is: you’re going to have
to juice fast once every 17 weeks. Don’t question this because this is all
research that’s proven all of these things. Just do what I say. Number two: you’re going to have to do fasted
cardio every other day. Don’t confuse this, guys. We’re not talking about fed cardio. We’re talking about fasting cardio every
other day. Not every day. Next, you’re going to drink one teaspoon
of apple cider vinegar 30 minutes after waking. If you were to do this, let’s say, 40 minutes
or 45 minutes after waking you’ve got big problems. Remember, follow this advice. Guys, I promise you it’s going to work. Next one: never eat after 6pm. That’s obvious. Even your mom told you that. Don’t do that. Lastly, you have to cycle low-dose Tren with
TRT because that’s what everyone says. There’s no way you could be lean without
doing that, but it’s just five things, guys. Enough of this. Wait, hold on. What is this one. Oh, we have one more? What’s that? “You just got ‘Rick Rolled’?” Jesse, what is this? Is that still a thing? Jesse, did you put that in there? JESSE: I’m bringing it back! JEFF: All right. Obviously, guys, I’m half-joking because
you’ve probably heard most of those things on that list. You might have even been more realistic about
it and heard things like “Let’s follow the Jeff approach. You talked about it last week. You don’t drink. You don’t have cheat meals. You have one a year.” Is that necessary though? Is that the formula for being ripped? I’m going to tell you right now: no. Not at all. It works for me, but it’s certainly not
required. I could tell you, there are so many guys out
there that are incredibly lean year-round that are having more than a couple of cheat
meals, and they’re certainly drinking alcohol. That’s not the thing. What I want to do for you today is give you
an extremely helpful video. A real video. A ‘No Bullshit’ video that will tell you
exactly what you need to do because every person that walks around lean year-round will
have the actual five things here, the attributes, and habits that I’m going to share with
you today. If you do anything, try to listen carefully. Even if you’re a little disappointed that
some of those things weren’t the quick answer, I promise this is going to be the more helpful
answer. So, the first thing you want to do is, if
you’re going to be walking around year-round lean, finally getting rid of the bodyfat you’ve
been carrying; you can’t diet. You can’t. You can’t diet. No guy that walks around lean year-round diets. They’ve already gotten rid of that from
their terminology. They’re not eating. They’re fueling their body. It’s nutrition. It’s a lifestyle. I’ve said this so many times on this channel
and I want to say it again because it needs to become part of your mantra. You cannot diet. A diet is based on deprivation. A diet is based on a temporary status. A diet is based not being able to stick to
it for the long term. It’s completely opposite of the thought
of being able to get lean and stay lean year-round, year, after year, after year. Dieting cannot be part of that. Often times, I’ve also said when you get
to a certain level of leanness through dieting it’s that same technique that got you there
that is most likely going to be the one you’re going to have to stick to in order to stay
there. If it was difficult to get there because it
was based on deprivation, you’re not going to be able to stay there. So, no guy that walks around lean year-round
has anything in their vocabulary that even resembles ‘diet’ or a form of ‘diet’. It’s nutrition. The second things is: you’ve got to drink
lots of water. I know it sounds standard and you’ve probably
heard this advice a lot, but there are reasons for this. One of them goes along with the fact that
when you drink water throughout the day you become more aware of the difference between
thirst and hunger. When you need to fuel your body, you do so
with smart choices. As opposed to poor choices. If you stay hydrated throughout the day you
also get the secondary benefits of having more energy. We all know that your energy can sag if you
stay away from water throughout the day as needed. You start to become dehydrated and your performance
decreases. Even if it’s only by percentage points,
it’s going to have a big impact. Especially when you head to the gym and it’s
time to train. Number three, the thing that everyone that’s
ripped will do – and this could be a shocker to some – is that they will prioritize when
they get to the gym. High intensity, high effort weight training
any day over cardio. Again, that’s probably opposite. You probably think “No, I’ve got to get
my cardio in.” That’s the number one thing guys think. “I’ve got to get my cardio in if I’m
losing weight.” No, you don’t. The most important thing you can do is prioritize
your weight training because the more lean muscle you build, the more likely you’re
going to be able to stay lean forever. Not just for a short period of time, because
we know that muscle tissue is more active. We know by doing weight training we have a
much higher likelihood of adding lean muscle to our body, than we do through conditioning
and cardio. We know that our insulin sensitivity is higher,
meaning we have a different response to the food that we put in our body because we’ve
added lean muscle tissue. All of these things will arm us to become
much better equipped to handle the lifelong pursuit of being lean. As opposed to burning a few extra calories
in a conditioning workout or cardio workout that’s very, very temporary and consolidated
to that one effort, or one bout of cardiovascular work. So, the better thing is, if you had to scrap
that part of the workout because you’re short on time, you would strength train. You weight train. You try to add more lean muscle to your body. Everyone that’s lean and ripped will tell
you that’s what they do every, single time. Guys, I would be ashamed to admit the lack
of conditioning that I do in my own workouts. Now, am I conditioned? Can I go out and do a workout that’s conditioning? Of course, I can because I’ve been training
athletically my whole life. But I would say, I don’t do enough conditioning. What I do is prioritize my nutrition, I strength
train, and I weight train. So, you want to make sure you’re doing the
same thing. Next, we talked about, in those weight training
sessions; are you lifting the weight that you should be lifting, or are you lifting
the weight that you can lift? There are a few things here. Guys, when we talk about lifting the weight
that we can lift, we’re talking more about pure strength training. The thing about pursuing pure strength training
is, a lot of times, that little bit of extra weight is something that will work to your
advantage. It could create additional leverage, allow
you to move more pounds. That’s a good thing if that’s what your
pursuit is. However, if your goal is to be as lean and
ripped as possible, I’ve also talked about – even in my most recent video about my
body stats – that being lean is always going to make you look more muscular. It’s always going to make you look better,
no matter what level of muscularity you’re at. The key is, you want to make sure that when
you’re in the gym you’re commanding the weights that you’re lifting. I’m not saying, ‘don’t lift heavy’. You want to lift as heavy as you possibly
can, but not at the pursuit of strength only or not at the expense of bad form. We also know that when we start to go down
that avenue, injuries can happen. If you’re obsessed with only the numbers,
injury will likely occur. When that happens, that’s the fastest way
to find yourself going from in shape to out of shape because one you lose the activity,
once you lose the ability to get to the gym regularly, it’s usually the same time you
start to say “Oh, it’s doesn’t really matter much what I eat today because I didn’t
workout anyway. Who cares?” Then you start to compound that day after
day, week after week and you start falling off the tracks, and you never get back on
them. So, you want to make sure you’re lifting
the weight that you should be lifting, rather than always trying to pursue the weight that
you might be able to lift. Last, but no least, the key to all of this
– and please don’t understate this one. I’m saving the best for last. Consistency. Consistency is always key. Consistency is what is going to be the thing
that unlocks whatever trouble you’re having right now with getting lean. I know what you’re saying. “Jeff, I know. But consistency is the problem.” No, it’s not the problem, guys. The consistency is not the problem. The consistency is trying to be consistent
with things you cannot be consistent with. If you’re dieting, you can’t be consistent
with that. I’m telling you right now, guys. It’s impossible. The two don’t go hand in hand. Diet is short-term based. It’s got a time lapse on it. Something is going to expire. There’s an expiration on that diet. You cannot remain consistent with that. If you’ve learned how to eat well, if you’ve
chosen foods that work for you, if you’ve chosen foods that you like – imagine that
concept. You actually like the foods and you’re eating
them regularly because you like them and enjoy them. Now we’re talking about consistency. If you find a style of training that you enjoy,
if you start to see results from that training; you’re going to stay consistent with it. If you’re not trying to do things in the
gym that you shouldn’t be doing because your body is not capable of doing them yet
– I’m not saying forever, but maybe ‘yet’ – that’s going to set you up for failure
because you could get hurt. Then once again, you’re not going to be
consistent. Find a way to make it consistent. When you do, these five things are going to
set you down a path that you’re going to come back to this video for, and thank me
for many, many times because it’s going to work. I promise you, it’s going to work. It doesn’t revolve around short-term diets,
and fads, and strategies, and apple cider vinegar, and low-dose Tren, and TRT, and any
other things that guys say. Those are the excuses people make when they
can’t get there. Those are the things that people say when
they can’t get there themselves. When they can’t face themselves in the mirror
and say, “I can’t make this work.” Yes, you can. Yes, you can. You just have to do exactly what I’ve shown
you and told you here. If you’re looking for a plan that you can
actually follow, that’s laid out, always based on science, but laid out in a way that’s
doable, and something you can stay consistent with; that’s one of the hallmarks of what
we do at ATHLEANX. We provide you with plans and workouts that
you can do, and stick with for the long-term because it’s never about tomorrow, or the
next week, or even next month. It’s about the lifetime. All of our programs are available over at
ATHLEANX.com. If you’ve found the video helpful, please
leave your comments and thumbs up below. Let me know some of the other things that
you struggle with and I’ll try to help you with those in future videos. If you haven’t already, please subscribe
and turn on your notifications so you never miss a new video as I publish them. All right, guys. I’ll be back here again soon, in just a
few days. See you.

100 thoughts on “5 Things EVERY Ripped Guy Does (COPY THESE!)

  1. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    https://giveaway.athleanx.com/how-to-win.html

  2. Skip breakfast every day and make sure you eat good quality nutritional food and some high calorie stuff for lunch and dinner I can pretty much guarantee after 4 weeks you'll never want breakfast again, it keeps your head clear all day, you'll be lean AF and you can pretty much eat what you want if you fancy it (clean is always best obviously)

  3. Can someone please help me understand what he means by “lift what you should, not what you can”

  4. When you're just concerned about looking good keep lifting them bars and walking taking up space, trying to intimidate people, but the day AJ stepped in the ring with Ruiz just a few weeks ago, the entire world was shocked. And no, he didn't get beaten from that left hook to the back of the ear stop it! he gassed. Anyone who pushes weightlifting over cardio is an Audi driver who prioritize posing over a car that actually super fun to drive(bimmer Porsche).

  5. Never eat after 6pm is a good diet plan. Cus when you go to sleep in a few hours you will die while your sleeping. I mean starve.

  6. Fasted cardio is DA SHIT, there's simply no better way. If you're not used to fasting in general, just do intermittent fasting until it's natural, then start building up to exercising while fasted. Not just weight loss, this is a sure fire way to prevent many health issues. People have no idea.

  7. The 1 thing every ripped guy does: walk around without a shirt on all the time. Jeff, did you not get the memo?

  8. Great advice for people with access to PEDs, but if you're going there why not throw on some Adderall? And one of the five rules isn't a caloric deficit, wtf? That is the single most important thing. And not eating after 6 pm with the explanation of "just listen to me, don't question it". It does not matter at all, by science bruh, when you consume calories. All that matters is the total caloric input for the day and it doesn't even matter what form of energy that comes in. Even a novice understands this principal. And who the hell confuses fasted cardio with just plain old cardio? Fasted very obviously means being in a fasted state and I assume even AOC knows that. Finally, I get that you are unbelievably jacked, I get it. I will never get there but for two main reasons. I don't subject my body to steroids and my livelihood, my sole means of financial support, don't come from working out. With drugs and your entire paycheck on the line, that's the real way to get ripped. No offense dude, I love all your other videos and adapted tons of your advice into my routines. Also I admit I didn't even watch this whole thing bc it started off so demotivational. Keep up the good work (for the most part)👍

  9. you were right, it worked, and, wow, it's difficult to say how grateful I am. I hated you for your last advice when I first listened to it, but over time I understood you, and it literally became one of the key ideas that I remind myself everyday, not just for building muscle but for every aspect of my life. to build consistency, not just crash with it, fail and move on dissaponted. in our anxious and competetitive world, that should be written in every classroom.

  10. He acted so well in the beginning, i feel bad for whoever watched 30 seconds and clicked off, now integrating these into their life

  11. Thanks Jeff for all the great informational training videos. They have made a huge difference in how I train and eat. Thanks again.

  12. I dunn understand, what's the weight that I should be lifting ? is it higher or lower than what I can lift?

  13. At first when he read those 5 points, I wanted to close the video cos it sounded like rubbish to me and something he wouldn’t say, until he read the rolled up part, then I was like now you talking😂.

  14. Jeff, totally agree with your take on “diets” but what do you think of healthy keto as a lifestyle? I’ve been on it for 6 months lost 30 pounds, lost fat/gained muscle. I’ve increased my stamina and upped the weight in the gym. I like it because I don’t feel hungry (sustainable) and I make healthy choices with cruciferous vegetables, loads of salad and healthy protein/fat.

  15. No offence, I've never done any of these and I've been ripped for the last 10 years straight.
    Never Dieting is probably the only thing I can relate too..

  16. " I didn't workout today so it doesn't matter what I eat" I'm sad for people with this kind of mindset. The human body isn't taken care of enough.

  17. Shot of Apple Cider Vinegar with Mother's Honey (don't forget water) Glucosamine Chondroitin and fish oils helps with arthritis in your body. These combinations have helped me recover from ACL surgery and keep aches away caused from rheumatoid arthritis. Hope this information helps anyone looking for an ideal combo with similar issues that I have.

  18. I appreciate this video but some people do need to diet. Maybe just to start but they need to. I know far to many people that eat like shit and constantly go to the gym, they never change.

  19. Omg u almost got me with that bullsht list, just didnt close the Video cause of the shock i had 😉

  20. Literally just started watching Athlean X videos.
    This guy not only talks 100% sense about everything, including the psychological side of weight loss and training, he also breaks down to the most simplified methods of explaining each and every exercise.
    My Deadlift has improved straight away due to his tuition and the buzz to train has returned like never before.
    To all the Charlatans and shit heels just trying to sell your junk…… This man is so far ahead of you in physique, knowledge, honesty and integrity your audience will get less and less when people like Jeff and all the other genuine trainers out there expose you for the uneducated snake oil salesmen you are.
    All hail Athlean X.

  21. Turkey wraps with field greens , tomatoes, red onions and some spicy cheese? Is that an ok food to eat ?

  22. You are so motivating and so straight to the point. Little about myself I'm 33 years old 5ft 5in. 184lbs 2 months ago I woke up one morning for work. Looked in the mirror horrified. I let myself go to long need to change. Been working out for 60 days little muscle growth have membership at planet fitness…

  23. I was thinking about all the ways I can implement the things from the first list and was taking notes, and here I am getting rick rolled

  24. Definitely don't binge drink. Nothing put me at a caloric surplus faster than alcohol. Plus it gives you a fatty liver which makes your belly protrude even more.

  25. Fasting does work I don't understand why you're making it seem like it's a bunch of bullshit when there's plenty of scientific literature on this topic now.

  26. First time ever I actually follow a tip by Jeff before watching his video.

    Am I ripped now?… am I the chosen one?… am I god?

  27. But isn’t fasted HIIT cardio still better than the non-fasted cardio? Jeff and Mike Matthews are the two coaches I respect and Mike really stands for Fasted Cardio – he even has a supplement Forge which helps burn fat during FASTED cardio

    Here: https://youtu.be/x7vmFrhAG48

  28. First when i saw that rules , i was thinking "maybe this channel isn't that good" :))) What you said is very true , i'm ripped and i really do this things everyday!

  29. If you are burning off the calories through activity you can eat lots of whatever you want every day and get lean and stay lean.. Found that out through doing landscape gardening for a job. I HAD to eat plenty to have the energy TO do the work (lots of lifting and moving around with heavy bags of sand etc) but got a six pack in about a month. It's working hard regularly physically every day, that's what counts, not diet. He's right.

  30. Every time you want to eat and cry, work out while yelling positive slogans..substitute toilet paper for apple cider vinegar

  31. R.I.P to guys who just saw 1.30 moms of this video and took it deposit. Without watching the rest. Hehe. Being regular viewer of this channel I know to watch whole video. Hehe.

  32. I am skinny fat, so I wanna build muscle, but I definitely need to lose body fat, if I can't diet what do I do?

  33. LOVE your videos! Been following workouts and advice, training for 15months and down 78lbs so far. Agree 100% with your 5 steps

  34. Hey guys free tip: Dilute the vinegar in a glass of water. DON'T be stupid like me and drink it pure cause it will burn ur esophagus a bit.

  35. Jeff regularly pisses all over the bullshit printed in Men's Health. I'm nearly 43 and I've trained weights since I was 16, never touched the juice and everything this guy says inspires me more. Just came back off holiday and I can honestly say that shirt off only juice heads where bigger and leaner than me. I'm not massive 5'11" 14st. After yrs of looking for new exercises this guy has introduced me to a whole new set for every body part and better techniques for exercises I was familiar with. Just wish I'd seen these videos twenty odd years ago.

  36. As a nutrition major and hopefully one day an RD, I really appreciated your definition and take on dieting (or the lack there of in people who eat for nutrition/with purpose)!

  37. I got one Jeff’s sentence forever in my mind: “there are other reasons to be happy (he was saying rather than eat wrong and, for me, also smoke I thought). I stopped both. Now I’m so proud about my shape that I can’t stop be happy about it. I would come to the us just for hug Jeff. Messiah of gym!!

  38. 1. No diet
    => pizza for lunch, chicken and fries for diner
    2. Lots of water
    => 2 bottles of coke per day, there is a lot of water in it 😀
    3. Weight training over cardio
    -> I lift…
    4.Lift what you should be lifting
    -> …2lbs dumbbells @ 10 reps per month
    5. Consistency -> I am very consistent with my plan 😀

    What did I do wrong? 🙁

  39. Hi , I got a question . My knees had a surgery and I'm overweight now 200lbs with around 24% body fat ,what's the best way for me to lose weight please ?

  40. I noticed in my classes, that when I do a weight excercise that is hard, I break a huge sweat and my cardio goes up =D.

  41. I think it is important to be aware of the difference between nutrition and dieting. I was unaware of the difference before this video

  42. I was concerned for a second. I knew all these were garbage according to science and I thought he lost it and jumped on the broscience train.

  43. Following these steps when this video was published and workout instructions from Jeff, I’ve gone from 248lbs to 151lbs of lean muscle in 200 days. This guy is the truth

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