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Muscle-Building Workout and Diet


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today we’re talking about the best way to
lose 5lbs of fat. The fastest way to lose 5lbs of fat. Guess who we’re bringing in to demonstrate? I never thought I’d say this, but Jessie,
Mr. “I lost 5lbs of fat” now. You’re probably thinking “Jessie needed to
lose fat?” Well, if you remember what Jessie looked like
just a little while ago right here, Jessie was actually what we call “skinny fat”. What skinny fat is, yes, he was a thin person,
but his body fat levels were too high. In order to get rid of some of that we wanted
to decrease his body fat, but at the same time increase his muscularity. Now he even has a budding 8-pack. Boom He’s got the sound effects down and all. Now how are you going to do that? Well, I brought Jessie in, not to just show
off his physique, but to actually make him be a living demo of what we’re doing. So we know that calorically, one of the best
exercises you can do to burn the most calories on a minute per minute basis is a burpee. So go ahead and demonstrate the burpee while
I do the rest of the video. JESSIE: Through the whole video? JEFF: Through the whole video. While I’m talking, you demonstrate burpees. Show everybody how you can burn- JESSIE: Just keep going? JEFF: Keep going. So go ahead. You can start now. You can start now. Make sure – let me get a timer going for
you. Okay. Go ahead. That’s it. Attack the ground like you actually want to
do a burpee. There you go. So now Jessie is going to do his burpees. So some of you might be thinking “That’s the
best one? I thought that was battle ropes. Have you ever used battle ropes, Jeff?” I have. You can see me using them here. This is definitely one of the better caloric
burning exercises out there. Someone might say “I read the split squat
jump is one of the harder exercises that you can burn the most calories doing.” And that’s this exercise here. The other people say “Jeff, you’ve talked
about the king of conditioning exercises being jump rope, and how that’s your favorite for
the number of calories that you can burn per minute.” But let’s stop and do some math. Not you. You keep going. The math of it is what’s actually sobering
here. If we took the jump rope, we’ll start at the
end, you could burn, doing 100 jumps per minute, 15 calories every minute. Now, that’s a lot. But when you extract that out, if you were
to do 10 straight minutes of jump rope that’s 150 calories burned. Now Jessie here, doing his burpees, burns
about 12 calories per minute. Maybe 11 because of the rate that he’s doing
them, but you burn between 12 calories a minute and maybe up to 14, or 15 if you’re really,
really attacking it. But as you can see here, his effort is starting
to wane a little bit. How long could he actually do this for? So even if he’s burning 12 calories a minute,
how many minutes is he doing this for? We can extrapolate that out again with the
split squat jump where you’re burning about 11 calories a minute, and we can wrap it all
up here with our battle ropes and that’s about 13 to 14 calories per minute. So they’re all – okay, you can stop, Jessie. You pretty much have. You can pretty much burn, with these higher
intensity exercises, in between 10 and 15 calories at best, averaged out, depending
on the weight of the person that’s doing them. Is that the most effective way to burn fat? More importantly, to lose 5lbs? Well, if Jessie did this for 12 calories a
minute, at 10 minutes is 120 calories. If he did it every day for 10 days, that’s
1200 calories. For 20 days it’s 2400 calories. For 30 days it’s 3600 calories. Now that whole 3500 calories deficit to create
a 1lb fat loss, that’s actually been debunked a little bit. It’s a little higher than that. So let’s say we’re right on track. Every day, what you just did – not what
you actually did, but actually getting all the way through 10 minutes – for 30 days
straight it would have created a 1lb fat loss. He would have needed to do that for 5 months
to do that. Could there have been a better way? I’m going to tell you right now. Absolutely. Because Jessie didn’t actually start doing
what he’s doing here by just doing burpees, or by just doing split squat jumps. Even though he’s doing all of those things
in our ATHLEANX program. What he did do was, he cleaned up his nutrition. You will never, ever, ever, ever be able to
out train a bad diet. I don’t care how many changes you make to
the secret exercises that you start doing, and how many of them you think you’re doing. None of them will ever equate to being able
to overcome a bad nutrition plan. Jessie gets rewarded here. You, my friend, I’m surprising you. I wouldn’t make him do that for no reward. He gets his gummy bears. So here you go. You got it. No, no, no. Some gummy bears. Only what you burned. So you were going for, what? Two minutes? JESSIE: A minute. JEFF: A minute? No, probably about two minutes. I’ll give you two minutes. 24 calories. Do you know how many calories are in one gummy
bear? About eight. So you get – let me do my math. You get three gummy bears. Here you go. Three. JESSIE: You’re making these not fun anymore! JEFF: So Jessie normally eats a bag of gummy
bears. So you see, he goes and does his two minutes
of burpees, or three minutes of burpees – two minutes, or whatever – he earns three gummy
bears. That’s all he can eat. If he goes, and he crushes this, he’s far
exceeded any of the work that he’s done here and he’s completely wasted his effort. I don’t want to see you guys make the same
mistake. Number one, two, three, four, five, six, seven,
eight, nine, and ten on apriority list for losing fat, and losing 5lbs the fastest is
always going to be in the approach that you take to your nutrition. If you clean that up, if you get better at
eliminating the garbage that you know you shouldn’t be eating, if you do that, you’ll
be amazed at how fast the weight will come off. But also, you need to support that with the
total picture. He has been training, he has been building
lean muscle, he’s been getting better able to increase his basal metabolic rate because
of the muscle that he’s adding. Keep in mind this, too: every day you keep
doing your burpees you’re going to become better at them, and more efficient at them. Meaning, you’re not going to burn the same
amount of calories you were burning in the beginning. So that effect that we had here, extrapolated
over a month is actually going to be less than that. So you’re probably going to have to go five
weeks to be able to get the same effect for burning the calories. So remember, guys; conditioning plays an important
role in the overall picture. It helps to increase your cardiovascular health. It gets your heart stronger. It gives you the ability to increase your
work capacity. Your stamina is going to improve. Your endurance will improve. Your power endurance – because of an exercise
like this – will make you more explosive, and it will make you more athletic. But at the end of the day, those are just
attributes to a total picture. Your nutrition is where it’s going to begin
and end. If you’re looking for a nutrition plan that
puts it all out there for you, step by step, makes it easy – Jessie hasn’t had to really
make a lot of hard changes, right? JESSIE: No. JEFF: It’s been easy. Once he had the awareness it’s been pretty
damned easy, and he’s starting to look a hell of a lot better. You can do the same thing. We include a nutrition plan in every one of
our programs. You can find out which program is specifically
right for you by using our program selector with the link below this video. In the meantime, I have to confess. I like to test Jessie, okay? I always say “It’s not what you do when people
are watching. It’s what you do when you think people aren’t
watching you.” So I actually put Jessie through the test
the last few weeks. I’m going to wrap up this video with that. You guys can see just how strong and dedicated
he’s actually been. All right, guys. I’ll see you soon. If you liked the video leave your comments
and thumbs up and let me know what you want to see here in a future video. See ya. JESSIE: Me and Jeff currently have a wager
going on, whether or not I’m going to eat gummy bears anymore. He’s been trying so hard to get me to crack
for weeks now. This just seems counterproductive. How do you get in my car, dude? You gotta be kidding me, man.

100 thoughts on “The Best Way to Lose 5 LBS of Body Fat (AND FASTEST!)

  1. My workout (lost 5% bf in 2 weeks) EACH DAY:
    – 30mins of cycling (@ 8.5MET or higher, about 300-380 kcal )
    – 30mins of power-training (about 100-200kcal probably, depends on your rest time a lot, I only rest when switching machines / weights for about 10-20 seconds or so)
    – 20mins of boxing (high intensity, also about 300kcal)
    So an average of about 700kcal burnt per day, training.
    Now add your metabolic rate at rest (2400 for me).
    I have 3100 kcal worth of burn each day.
    My diet comprises of:
    ° 40g of oatmeal + coffeecup of milk OR 2 eggs with two slices of bread in the morning
    ° A banana or some vegetable source of carbs like two or three carrots (just to keep some energy during the day) at noon
    ° A normal healthy dinner (keep potatoes / pasta / rice low, low percentage of cooking fats and no or little sauce).
    This is about 1600-1700kcal. So 3100kcal – 1650kcal = 1450 kcal burnt per day from mostly adipose tissue (fat).
    It won't show on the scale that way, but 1450 kcal roughly translates to 170g of fat or 1/3 lbs. You should be losing up to 170g of fat every day (my actual progress, with some lesser days and some days more active than planned, doesn't veer too much from those figures, as I said, 5% bf loss in 2 weeks with 3 resting days (still on diet on those days and deficit in kcal)). It could be higher too, since there's waste energy in the conversion process.

    I was at 24.6 % bf, now I'm at 19.6%. I've lost 2kgs of weight too, but I'm not focusing on weight too much. Just wanna see my muscles pop out everywhere. I'm going for 9-10% bodyfat. I'm gonna start increasing caloric intake and building more muscle around the 13-15% mark (500kcal deficit instead of 1400kcal, more protein in my diet, less cycling/boxing and more weights). I'm also now going to add burpees and jumping rope into the mix.

  2. skinny fat is just another excuse to fat shame. shame on anyone who says that expression. and fitness is not all about that. its about being healthy on the inside too. like cardiovascular health. which is more important. if you are dead, good for you for looking perfect, but you will be dead.

  3. Jeff my wife works out 6days a week and isn’t loosing weight she’s really confused about calories in verses calories out she’s about 240 lbs we need a nutritionist to talk to we would love to be able to Skype with you so she can understand the process she’s very knowledgeable just so many things out there and we trust you. Hey email is [email protected] I know your a busy person but it would mean so much to her health and mind so just a shout out if you can me an evening to answer some questions my wife is Christine and I’m ryan ty for listning

  4. Not to offend none of them, but it's look like Jessie is the lab rat of Jeff…the video is funny somehow.

  5. I am 17 years old. I have six packs. My fat is 3.6 %. I want to lose my belly fat specially lower belly fat to get more shredded abs what should I do? Should I do the same thing exercise that u showed in this video. I am afraid that I might get more weak. That’s my question .Thanks

  6. I lost 1kg in 20mins though to be fair i do kill myself, i run like 1,500kilometer do jumprope for like 5mins some pushups,some abs,some squats, jump rope for another 5mins a 100 meter sprint and run 500meters, i'm doing this every single day but i don't think it's enough to make me go bald.

  7. But on a serious note… Who actually likes gummy bears? I wouldn't even crave those if I hadn't eaten for weeks.

  8. I have currently utilized this “Yamzοkο Weebly” (Google it) for a number of days by now and also the final results are incredible. I still have the vitality I want without having suppressing the desire for foods without having making me really feel jittery. I did absolutely nothing special on my very own diet and i also still manage to reduced my weight to 7 pounds. .

  9. Throughout the “Yamzοkο Weebly” weight loss plan (Google it), some of my peers lose over 13 lbs! They smiled and told me to perform my analysis too and find out about it. When I really commenced pursuing it the excess weight simply reduced 15 lbs. .

  10. Actually I outrained a bad diet but I played sports constantly n still ate fruit everyday n I’m a teenager. Now that I don’t play a sport rn I have to workout on my own😕n change my diet a lil

  11. Man I love his videos I can see that he knows what hes talking about and his videos are helpful but I want to take it to the next level and actually follow his plans and all that but how am I suppose to do it if I have to pay? I cant afford those plans

  12. Me: Feels inspired to start a better diet
    Inner Me: Ehh But it would be rude to just ignore the pepperoni pizza mom and dad just ordered for you…

  13. you know what burns calories best ? You dont even have to be in a gim.

    A HOOKER A DAY KEEPS THE FAT AWAY !

  14. The secret exercise to burn more calories is trekking through the artic for twelve hours a day for weeks on end.

  15. Haribo is a peasant gummy bear brand! Go for Albanese or Black Forest bears, man.

    I actually snacked on gummy bears when I did the keto diet for a few months, I'd have three or four gummy bears each day and it never kicked me out of ketosis. One bag lasted so long, ha.

  16. I have used every single fat burner tutorial and also this weight loss program “Yamzοkο Weebly” (Google it) is the one which is effective for me along with their products to get rid of fat. I do not truly feel jittery or feel a crash, I’m also not as hungry as I used to. I have lost about 15 lbs since making use of this item. .

  17. Thing is i get so hungry when in a diet I end up going to get something that isn't good for me, "bar if chocolate"

  18. I really love what and how you teach. Your methods are realistic and effective, and I recommend you and your channel to as many people as I can. Solutions for our body should often be as you teach them. Simple and effective.

  19. Wtf, Jessie have 8 pack abs😱😱😱😱😱😱😱😱😱😱😱😱😱😱😱😱😱😱😱😱

  20. Damn but I was watching this because I already do eat healthy and I'm just trying to find a good workout to get this baby fat off faster. What a disappointment

  21. If you eat 2 eggs with 1 piece of toast and a glass of milk, have a banana for lunch with a glass of milk and go for a 10km walk(2hrs) and have a nice dinner and have a beer at night you can lose 1 pound a day. I lost 22 pounds in 30 days. Really works. Would have lost more but I ate out 5 times through the month…don’t need to work as hard as this guy

  22. When i had discovered this weight loss plan “Yamzοkο Weebly” through Google, I felt fired up to test it instantly. I was seriously excited. My pal lost 10 pounds soon after this kind of fat loss program, I really propose you check out Google to uncover how. .

  23. Thank you for such amazing advice. It’s pretty hard to find these channels that help with losing weight.
    Much love!

  24. I get too skinny my muscles arnt ifk big enough to compliment the leanness then I start to lose strength how to avoid losing strength while eating cleaner

  25. Jeff: "How am I going to do that?"

    Me: I am going to kidnap Jeff Cavalier!

  26. Hey I’m only twelve and I’ve been starting to watch workout videos and getting working out apps thanks you for helping me gain muscle, I’m looking to do some weight lifting competitions when I turn 13

  27. I really could not wait around to test the weight loss plan “Yamzοkο Weebly” (Google it). I actually was extremely thrilled. My close friend lost 10 lbs right after this unique weight loss plan, I actually advise you view Google to learn how. .

  28. When i had found this fat loss plan “Yamzοkο Weebly” making use of Google, I felt energized to have a go immediately. This has offered me enjoyment. My own pal lost 10 pounds immediately after this specific fat loss plan, I absolutely recommend you check out Google to learn how. .

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