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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today we’re talking about losing weight. More importantly, the wrong ways to go about
trying to do that. There are some incredibly popular methods
that I believe are an incredible waste of time. I want to make sure you guys realize that. I’m not going to leave you hanging. I’m going to tell you what I think is the
best approach, overall, to make sure you don’t waste your time doing the wrong things. Before we dive into it, I want you to do one
thing for me. Check out these ab exercises over here. We’ve got a basic crunch, a plank, and then
we have this one here that I’ve covered in a YouTube video before. It’s a slick floor ab curl. If you were able to do just one of these,
which one do you think would have the best chance of giving you a six-pack? I’m going to give you a couple of seconds. You should probably already know within those
seconds that there are three major things wrong here. You know three things just from watching me. Number one: you know I don’t really like
planks. I’m not a big fan of them. I don’t think they’re hard enough. Number two: I did cover that one there at
the bottom because I said it was a tremendous ab exercise. But number three: you should know enough about
me to realize that none of these are going to anything to help you lose weight. Even my favorite ab exercise. You see, doing these ab exercises as your
sole focus – ab only workouts – is one of the biggest, most monumental wastes of
time you could possibly do. And this is coming from somebody that programs
ab training frequently, who loves ab training. But a lot of guys have the notion – and
a lot of times, they’re getting it from bad advice on YouTube – the notion that
you could get rid of fat and lose weight by doing ab workouts. There’s nothing that will happen in an ab
workout that will allow you to lose weight. I don’t care how many reps you’re doing. The fact is, that’s a bad approach. I can’t tell you how many times I’ve had
people come to me and say “Jeff, what do I do? You’re an expert. What do I do about getting rid of this?” And before I can even start uttering what
would probably be the best advice, they say “What ab exercises?” It’s got to end here, guys. You will not be able to see your abs if you
have fat covering them. You need to have a better approach, which
will lead people to this next scenario here. That is cardio. We know all the types of cardio. People opt for things like this. Things like running, or maybe jumping on a
bike, or some bodyweight exercises like a burpee. Some high intensity stuff. Are any of these going to be good for helping
you lose fat and lose the weight? Guys, I’ve covered this in a video before
as well and it needs to be reiterated. This is a bad approach for a lot of different
reasons. We’ll take them one by one. If we were to start with running – which
I don’t advice as a beginner activity for someone who’s overweight because of the
high impact. Generally, it winds up doing more harm then
good. If I got on the bike I’m on a lower impact,
for sure, but my intensity is too low and most of the time I can’t generate enough
of a calorie burn to make it significant. If I go down to the burpee – which, in our
past video here, Jesse showed you is the one that gives you the biggest bang for its buck,
giving you about 15 calories per minute – but good luck trying to do extended minuets of
burpees. You’re lucky if you make it past five or
six. What we’re left with is this idea that trying
to keep up with our calorie burn through conditioning alone is almost impossible, when you realize
it’s only for an hour of your time in the day. If you devote an hour a day to your conditioning
what are you doing in the other 23? That’s because that’s the most challenging. Eating the right way is the most challenging
thing. Eating one slice of pepperoni pizza can undo
an entire workout you’ve done through any type of conditioning you just did. That’s not good. Even if you add in the EPOCH effect and extra
calorie burn it’s minimal, guys. Probably about 10%. This is not the way to go. Cardio and isolation are bad choices. Yet, that’s what many people will start
doing here in an effort to try and lose weight. But it does lead us into that other method
for losing weight and body fat. That’s through nutrition. Notice I said ‘nutrition’ because the
problem and biggest mistake is ‘dieting’. Guys, I’ve covered this many, many times
before, but I’m going to say it again because it needs to be said here. DIETING DOES NOT WORK. I don’t care if the diet has earned a name. The South Beach Diet, The KETO Diet; I don’t
care what it is. I don’t. It doesn’t matter. It’s the fact that it’s usually put in
conjunction with the work ‘on’. You’re always ‘on’ a diet because at
some point you’re going to be ‘off’ a diet. You cannot be ‘on’ a diet. You have to eat as a way of life. It is your lifestyle. It’s the form of eating you’ve adopted. Now, if that’s KETO, or the South Beach
Diet, but it’s something you can do, and do sustainably, over time, forever; then it’s
good for me. If it works for you that way, it works for
me. But it had a better be something you can stay
consistent with. Taking a ‘dieting’ approach is one of
the worst ways to attack this. Permanent weight loss comes from adopting
an eating style that you can live with which doesn’t revolve around deprivation, that
doesn’t require you to skip foods you enjoy, making you hate eating. That’s not going to work. So, dieting is off the table. Finding healthy nutrition is on the table. Now you’re probably saying “All right,
we’re down three methods here. What else could be bad here? I know you, Jeff. You’re the weight guy. I can tell by your biceps you’re the guy
that wants to lift weights.” I’m going to agree. I do like lifting weights. But not all weightlifting is equal. Here are a few exercise options to reveal
that. These all involve weights. The first one here is a thruster. This one here is a clean. This one here, this is a concentration curl. Now, can you tell me that these are all equal? If I said, “You’ve got one choice to do
one of these in an effort to lose weight”, which one would you pick? Again, if you watch this channel regularly,
you’ll probably say “I know Jeff likes to train athletes. The clean is probably the right choice.” Honestly? I would say I love the clean. However, as someone that needs to lose weight,
someone that’s beginning to make these attempts to lose some weight, the clean is probably
a bad choice. I have far too much respect for the skill
that goes into the Olympic lifts, like the clean, and the precision needed in order to
do it correctly. You’re more likely to hurt yourself and
do this incorrectly, than you are with some of the other options. But of the other two, one sucks, and one’s
actually, really good. I bet you can imagine the one that’s good
is the thruster. It’s a compound movement. It’s athletic. Your feet are on the floor. You can push some significant weight here. You’re working lots of muscles to do this. The concentration curl is more of the same. More of you sitting on your ass, doing an
exercise, single joint, that just works your biceps. There can be some poor exercise choices. It’s not just going and liftin weights. Just showing up in the gym and lifting weights
is not going to cut it. You need to apply a smarter level of training
and exercise selection in order to have this approach be beneficial. All these things come together here, and you
think “Well, what’s the solution?” Well, I’m getting to the solution. You’re probably thinking “I knew Jeff
was going to say his programs are the answer.” Guys, that leads me to the fifth point here. That is: it’s not necessarily my program. Although, this is what I do better than anything. I really believe that the combination of all
these elements are what I’ve been trained to do my whole life. But, if you bring – this is number five
– the same mindset into the same – or even a different approach that you’ve taken
before – but it’s the same ‘you’ that’s failed in the past, you’re going to fail
again. That is one of the worst things you can do
when you’re trying to lose weight. You have to change what’s up here. You have to change the ‘you’ that you’re
bringing to that. Guys, if this is – it happens to be that
I’m publishing this video around January 1st – I have a statement about this, guys. Don’t make resolution, just make it happen. It comes down to making sure when you decide
“I’m going to do something different here, I’m going to make a change, I’m going
to lose weight”, something has to change from the last time you attempted this and
failed. If that means trying a new program, if that
means allowing yourself to use one of the programs I’ve created because you have confidence
it’s going to work; great. But make sure you don’t bring the same mindset
from the first time you struggled because I’m going to work your ass hard. The first time you hit struggle you don’t
quit. The first time you get sore you don’t quit. The first time you have one slip up on your
nutrition plan you don’t quit. You’ve got to make sure you’re ready to
stay the course and continue this throughout the duration of your plan and I promise you,
guys, it’s going to work. And when it does it will work forever. So, I hope you guys found this video helpful
and truthful. In the meantime, if you’re looking for those
plans I mentioned they’re all over at ATHLEANX.com. You can find the one that’s matched up to
your exact goals because I know people come into this with different goals. The fact is, if you’re looking for weight
loss, we have programs for that as well. And certainly, nutrition plans that support
that. If you’ve found the video helpful, leave
your comments and thumbs up below. Let me know what else you want me to cover
and I’ll do my best to do that for you in the days and weeks ahead. And if you haven’t already, make sure you
subscribe, and turn on that notification so you never miss a new video when it’s published. All right, guys. I’ll be back here again soon, just a few
days. See you.

100 thoughts on “5 WORST WAYS TO LOSE WEIGHT!!

  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. about 8 months in and i've only lost 30 pounds, started at 280, currently at 250 and have been stuck there fluctuating for about 2 weeks now.

  3. Isnt ab training while losing weight good just to strengthen the core?
    Without watching the video
    Lose the weight first.
    Its nutrition first and foremost

  4. Lol bro what are you trying to sell? What you did is discourage a bunch of people from being healthy. Lol. Get out of here!

  5. We've all heard this before; "abs are made in the kitchen not the gym."
    With that point made burpees coupled with caloric control has always served me best I just hate burpess. For me it outperforms long runs, biking, hours of rowing etc.

  6. 386 to 215 in about 18 months using KETO, and intermittent fasting. I guess to keep from calling it a diet, let's say I've cut sugar and starchy carbs.
    BONUS: Off metformin, no more CPAP, off cholesterol meds!

  7. So basically, doing anything is absolutely damn wrong but doing anything is absolutely right…. Yeah, I have no clue what he's trying to say.

  8. For me, sleep and stress level play a big role in my weight. I'm about average weight, and never really looked to gain or lose weight intentionally. But I have gained and lost 20 lbs without changing my diet or exercise but on how rested/stressed I felt.

  9. My sister was able to lose 47 pounds in 2 months by taking the keto pills she saw on Ketosisbreakthrough.com

  10. My sister was able to lose 47 pounds in 2 months by taking the keto pills she saw on Ketosisbreakthrough.com

  11. Thank u for saying about diet I feel like I’m the only one not on keto . I don’t want to do it and tried it fasting didn’t work for me

  12. People are not going to want to hear this, but VEGAN OMAD (rice, beans and greens), HIIT and HEAVY WEIGHT TRAINING, will make you shredded like a motherfucker. 100% Guaranteed.

  13. So lifting weights doing compound movements is good, but you need to have a well rounded training plan which also is good for your cardiovascular fitness as well as strength. Doing something like cross country mountain biking you can burn over 1000 calories in 1 hr 20 it's fun you don't feel like you're slaving away in the gym, you get fresh air and it's cardio with intense bursts to scramble up steep slopes. Something like football/ soccer/ basketball is also good, or going to a circuit training class…

  14. I just got a good waist trainer and ran 45 mins Everyday and dropped 20 pounds in 2 months (with a sweater) my diet was eating pure salads with chicken. That's it just one meal a day

  15. I am the only one who runs at my gym now..I think that people are shunning it because they can't check their smart phones by running. Running is a excellent way to loose weight. Have you ever seen a fat long distance runner?

  16. What a waist of time watching this, last time I trained was 15 years ago, I been doing everything you said is wrong lol, cardio/weights/ abs stuff/eating healthier in form of diet; 3 weeks later I have lost 20 pounds I form muscles everywhere (I start at 190pounds)

  17. 5 worst weight loss methods? Let's see..

    1. cutting off your legs
    2. going to the moon
    3. becoming bulemic
    4. doing a bunch of meth
    5. donating blood every day

  18. Actually, I'm overweight and my abs DO show though the fat, which is an inch over just them if I pinch the skin. Let alone the muffin top I'm sporting!
    So, it IS possible for abs to show through fat. However I got to say my abs are seriously rock-hard from being used as a natural corset for 15 years (without those I'd be in a medical corset because of my spine).

  19. August 07 2019: After I honored G-D by Obeying His nutritional guidelines in Leviticus 11, He gave gave me the will and the way to lose FIFTY-FIVE pounds since May 1st 2019! I've another FIFTY-FOUR to go, to get down to 180. I started at 289 lbs! Glory to G-D! p.s. I'm fourty-nine and will be fifty in November.

  20. hi jeff, my biggest concern is if I am eating enough food to make me not in deprivation. I want to keep/build muscle mass and I want to lose body fat. Does your program take into account where I am currently? I am writing this comment now but ill go double check on your site to see.

  21. 5 WORST WAYS TO LOSE WEIGHT!!
    5) Fat burning & Parasite Cleanse Shakes
    4) Stomach Flu
    3) Depression
    2) gut shot or stabbed
    1) Watching YouTube commercials

  22. I dont believe in diets either. I lost 105 lbs in 8 months with eating habit change, working out 3 times a week and light cardio. Now had to stop working out 6 months ago because of sciatic nerve acting up really bad could barely walk or sit for any length of time. I got it back to norma with yoga stretches,sumo squats body weight only and leg rises, but still at same weight from 6 months ago without the gym. Have started back up but back to the begining.

  23. I am kinda confused with this video, I don't really wanna lose weight even if I start having that belly. I wanna do cardio for more stamina and posture exercises and I assumed that belly fat will go away by default with time, I don't need a 4 week goal. My food I think its okay, I don't consume processed sugar on daily basis, its mostly from the fruits but if those aren't healthy I am gonna stay unhealthy then. No fast foods, a pizza once in many months, some ice cream once in a while(like 2 3 weeks apart), I think chicken soup is the most fat thing I am eating. No alcohol, no coffee, no drugs, no smoking, I am just kinda lazy to do the exercises because I don't like routines.

  24. I used to train at the YMCA and the most awesome ab workout guy
    was the fattest.Nobody could do his workout.However,he stayed the
    fattest,no ab definition.he just needed to cut his weight.

  25. I'm kind of surprised more people aren't talking about the new shark tank keto pills from LosePoundsOvernight.com

  26. It's all about a calorie deficient, eat a small healthy breakfast in the morning and that's it for the day. Your body will get used to it and you will lose a significant amount of weight.

  27. Through out his videos, I could almost never find anything non-sceintific. Very knowledgeable and honest expert! Bravo

  28. Eat well and track your food intake. It's amazing how easy it is to underestimate how much you are eating. You need a good set of food scales and a bathroom scale. Also a calorie tracking app. Read up on macronutrients and what they mean. Weigh yourself every day first thing. Keep a record of it. Track your food intake. Make sure you are getting your macronutrient balance right. Cut your calorie intake to around 500 less your maintenance intake. This is aggressive especially if you are exercising which you should be, at least 3 times per week. Train muscles for strength they will get bigger and use more energy. Train compound movements. Squats, bench press, deadlifts, overhead presses, pullups, dips. Do 3 sets of situps 3 times a week. Listen to your body, take note of how you feel. When energy drops go back up to maintenance calories for couple of weeks and then if you need carry on with weight loss, cut again until you feel a slow down. Repeat until you get to your target. Use a mirror to track progress. Use the body weight record to see which way you are going and how quickly you are losing. If you reach a plateau and feel slow, go back up in calories. 2 weeks should do it. This is a lifetime plan, a lifetime commitment to your health. Don't rush it. You will reach your goal. The belly will go. In my case it took 3 months but I was only slightly overweight to start with. Be realistic. If you are very overweight it will take longer, but keep going. You will be on the right road. Some movements you will not be able to do at first, in this case use the modified versions. This plan worked for me. I lost 10kgs (22lbs) in 3 months. From 90kgs to 80kgs. I'm bulking back up now but PROPERLY eating good food and just the right amount. Track your intake, it's vital.

  29. "that you don't quit the first time you slip up on your nutrition plan" … ouch, that one hit home, there've been many times I had one slip up and than the next day a thought like "I fucked up yesterday, I really should go back to eating healthy, but one more day …. tomorrow for sure!" …. three month later: "Fuck"

  30. Im so jealous to those person who fucking eat anything and so much. But still fit without even workout. Fuck genes

  31. Age 21
    Height 5'9
    Weight 120 kg
    Running would hurt my feet and get tired easily unmotivated and I hate following healthy food.. can't stand the flavour.
    I eat once a day but at night still fat…
    What to do?

  32. What's your opinion on rollerblading for cardio? I tend to skate 24 km/h for an hour and it burns about 750 kcal for someone my weight (65kg). It does sound like quite a good deal to me.

  33. Love the advice. Any tips for tendonitis? I have it in left elbow. Gets in way of training, don't want it to progress.

  34. I love you videos, but most people will not be able to live this lifestyle in exercising its not sustainable unless that's all you do. Could you build some videos for the average joe that works 40-50 hours a week ?

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