The ONLY “How to Get Lean” Video You Need!
Summary
TLDRIn this video, Jeff Cavalier from athletes.com addresses the common struggle with nutrition and weight loss. He emphasizes the importance of a holistic approach over restrictive diets, suggesting a focus on lean proteins, fibrous carbs, and healthy fats while avoiding alcohol and excessive sugars. Jeff also highlights the significance of adequate sleep, regular strength training, and cardio for long-term success in body composition and health. His strategy encourages building self-control through positive habits rather than deprivation, promising a sustainable way to achieve and maintain a lean physique.
Takeaways
- 🏋️♂️ Increase Protein Intake: Aim for 1 to 1.2 grams of protein per pound of body weight to support muscle growth and satiety.
- 💪 Incorporate Strength Training: Engage in weight and resistance training to build lean muscle mass, which boosts metabolic rate and insulin sensitivity.
- 🏃♂️ Add Cardio Conditioning: Include at least two sessions of cardio per week to burn additional calories and improve long-term fat loss.
- 🌙 Prioritize Sleep: Quality sleep is crucial for metabolic health and recovery; aim for an adequate amount tailored to individual needs.
- 🚫 Avoid Extreme Deprivation: Long-term success in nutrition is not about completely cutting out certain food groups but finding a balanced approach.
- 🍽️ Practice Portion Control: Use the fullness from protein intake to help control starchy carbohydrate portions and prevent overeating.
- 🥗 Focus on Nutrient-Dense Foods: Emphasize whole foods like chicken, beef, fish, fibrous carbs, vegetables, and fruits for a healthy diet.
- ☕️ Limit Stimulants: Coffee and tea are acceptable, but alcohol and high-sugar content should be minimized for better weight management.
- 💧 Stay Hydrated: Water consumption is essential for overall health and can aid in appetite control and digestion.
- 🤸♂️ Commit to Consistency: Consistent effort in diet and exercise is key to achieving and maintaining a lean physique.
- 🔄 Develop Self-Control: Use positive lifestyle changes to naturally foster self-control, making it easier to manage cravings and avoid overindulgence.
Q & A
What is the main focus of Jeff Cavalier's video on nutrition?
-The main focus of Jeff Cavalier's video is to provide a solution to the common struggle with nutrition, emphasizing the importance of a balanced approach rather than strict deprivation, and to explain why traditional diet plans might not be sustainable in the long term.
How does Jeff Cavalier define 'nutrition' as opposed to 'diet'?
-Jeff Cavalier defines 'nutrition' as a holistic approach to what and when you eat throughout the entire day, not just during a specific time or meal, which is what a 'diet' typically implies.
According to Jeff, what are the basic food groups one should focus on for a healthy nutrition plan?
-Jeff suggests focusing on chicken, beef, fish, fibrous carbs like vegetables (cauliflower, broccoli, asparagus), fruit, coffee, tea, and water.
What are the three main things that Jeff believes people often focus on depriving themselves of when trying to lose weight?
-The three main things people often deprive themselves of are dietary fats, alcohol, and starchy carbohydrates.
Why does Jeff believe that targeting dietary fats can be detrimental to health?
-Jeff believes targeting dietary fats can be detrimental because fats are essential for various bodily functions, including maintaining cellular membranes, and a lack of dietary fat can lead to health issues like sensitivity to light due to disrupted cellular membranes.
What is Jeff's recommendation for protein intake for those looking to build muscle and lose fat?
-Jeff recommends increasing protein intake to 1 to 1.2 grams per pound of body weight to support muscle building and satiety, which can help control overall calorie intake.
How does Jeff suggest incorporating strength training and conditioning into a fitness routine?
-Jeff suggests doing strength training or resistance training at least three times a week and incorporating cardio conditioning two times a week.
What role does sleep play in overall health and weight management according to Jeff?
-Sleep plays a crucial role in overall health and weight management as it improves the body's metabolic efficiency, helps in recovery, and prevents the negative effects of sleep deprivation, such as increased cortisol levels and body fat accumulation.
How does Jeff propose reintroducing the three restricted items (fats, alcohol, starchy carbs) without leading to overindulgence?
-Jeff suggests that by focusing on doing positive things like increasing protein intake, weight training, conditioning, and getting quality sleep, these items can be reintroduced in a controlled manner without overindulgence, as the body's metabolic and satiety mechanisms will be better regulated.
What is Jeff's view on the importance of self-control in relation to a sustainable nutrition plan?
-Jeff believes that self-control is essential for a sustainable nutrition plan but emphasizes that it should come from doing positive actions that lead to visible results and motivation, rather than from the fear of negative consequences.
What is Jeff's final promise to his audience regarding the effectiveness of the nutrition approach he outlines in the video?
-Jeff promises that by adopting the outlined nutrition approach, which focuses on positive actions and balanced reintroduction of restricted items, viewers will achieve their physical goals and will not need to seek out another diet plan or eating video ever again.
Outlines
🏋️♂️ The Challenge of Long-Term Lean Nutrition
Jeff Cavalier from athletes.com discusses the difficulty of maintaining a lean physique through nutrition. He emphasizes that unlike exercise, which is a daily one-hour commitment, nutrition requires commitment throughout all waking hours. He introduces a simple diet plan suggested by Dr. Andrew Huberman, which includes lean proteins, fibrous carbs, fruits, and excludes alcohol and high sugar. Jeff acknowledges the challenge of deprivation in such a diet and suggests that focusing on the right things, like increasing protein intake and incorporating strength training and cardio, can lead to better control over nutrition without the need for strict deprivation.
🍽️ Rethinking Deprivation: A Balanced Approach to Nutrition
The speaker suggests a shift in focus from what to avoid in nutrition to what should be incorporated for a balanced approach. He recommends increasing protein intake to 1 to 1.2 grams per pound of body weight to promote muscle growth and satiety. Additionally, he advocates for a combination of weight training and cardio conditioning, at least three times a week, to increase metabolic rate and insulin sensitivity. The paragraph also touches on the importance of sleep for metabolic health and the role of self-control in reintroducing certain foods without overindulging.
💤 Achieving Consistency Through Positive Lifestyle Changes
In the final paragraph, Jeff Cavalier outlines the benefits of a consistent approach to nutrition and fitness. He explains how focusing on positive actions like protein intake, strength training, cardio conditioning, and quality sleep can lead to self-motivation and improved body composition. Jeff stresses that self-control comes from rewarding oneself with visible progress rather than from fear of negative consequences. He concludes by asserting that this method can be a long-term solution for maintaining a lean and healthy physique without the need for constant dietary changes or deprivation.
Mindmap
Keywords
💡Nutrition
💡Lean
💡Diet Plan
💡Portion Control
💡Protein Intake
💡Strength Training
💡Conditioning
💡Sleep
💡Self-Control
💡Starchy Carbohydrates
💡Dietary Fats
Highlights
Jeff Cavalier emphasizes the importance of a consistent nutrition plan over a temporary diet to achieve and maintain a lean physique.
The 24-hour day is broken down to illustrate the commitment required for nutrition beyond just one hour of exercise.
Dr. Andrew Huberman's simple weight loss method is introduced, focusing on consuming lean proteins, fibrous carbs, and avoiding alcohol and high sugar.
The concept of built-in portion control through consuming filling foods like proteins and vegetables is discussed.
The long-term sustainability of restrictive diets is questioned, with deprivation leading to potential failure.
Fats are highlighted as a misunderstood macronutrient, essential for health and not the primary target for calorie deprivation.
A ranking system for ease of cutting down on dietary components is presented, with fats being the easiest, followed by alcohol, and starches being the most difficult.
The importance of focusing on positive dietary habits rather than restrictions is stressed for better long-term adherence.
Increasing protein intake to 1 to 1.2 grams per pound of body weight is recommended for muscle building and satiety.
The benefits of strength training and conditioning for increasing metabolic rate and insulin sensitivity are explained.
Sleep quality is identified as a crucial factor for metabolic health and body composition.
The role of self-control in reintroducing restricted foods in a controlled manner is discussed.
The video suggests that consistency in a nutrition plan comes from adopting a sustainable approach rather than strict deprivation.
Jeff shares his personal experience with dietary fats and the importance of choosing healthy fats over fried foods.
The video concludes with a promise that adopting the suggested approach will eliminate the need for future diet plans or videos.
A call to action is made for viewers to subscribe and turn on notifications for more content on getting and staying in shape.
Transcripts
what's up guys Jeff Cavalier
athletes.com I know how tough nutrition
can be people write to me all the time
and they say Jeff what can I do to get
my diet in check CU I'm not sure how to
lose enough fat or enough weight to look
the way I want guys if there's one thing
that I know how to do it's to be lean
it's to get lean and not just that more
importantly it's stay lean I'm going to
show you today and prove to you exactly
why you might be thinking of all this
the wrong way and give you a solution so
that this might be the last video you
ever ever need in terms of how to lose
and how to approach a nutrition plan all
right and I say nutrition not diet for a
key reason now what do these lines up
here represent these represent the 24
hours in a day that you and I have okay
now let's say that we're doing well and
we're sleeping for seven of those hours
okay now if I were to ask you to work
out because I'm going to that's part of
the equation here is you got to work out
and I mean strength train maybe you get
yourself to the gym to do that and it's
just one hour a day it's somewhere in
that part of the day whatever mightbe
you're training later it doesn't matter
but when you talk about nutrition it's
not just getting the dedication and
commitment to show up for that one hour
a day it's making sure that you have the
dedication and commitment to do the
right thing in every single other waking
hour of the day that's a much larger
commitment hence why people fail quite
often when they're trying to do the
right thing when it comes to nutrition
why we can't get our weight under
control so what do we have to do about
this big commitment cuz actually some of
us even extend this into the nighttime
hours getting up in the middle of night
and eating it's a problem well I think
we're focusing on the wrong thing so
what is the right thing well a good
friend of mine Dr Andrew huberman he
talks about a method for losing weight
and it really is simple right this is
not complicated I didn't say it was easy
but it's not complicated simple and he
says in a diet plan if you just focused
on the following things right eating
chicken
beef fish fibrous carbs right vegetables
cauliflower broccoli asparagus fruit
unlimited
amounts coffee tea and water now what's
missing from this no alcohol right
obviously very low sugar but if you were
to just do this you're going to lose
weight there's no doubt about it it
works every single time you're you're
actually built-in portion control here
you're not going to eat 10 steaks you're
not going to eat 10 fillets of fish
you're not going to have tons and tons
of vegetables they'll fill you up too
fast and don't worry about fruit guys
it's so calorically low eating in five
bananas is not going to make you fat
okay given the rest of your diet here
however the problem is there's a lot of
deprivation in this right so what my
problem is that over time while it will
work will it work long term and likely
the answer is no and a lot of the
restrictions are based around again we
mentioned
alcohol and carbs or really starchy
carbs right probably put like starchy
carbs okay and I'll throw another one in
here that not presid and Dr human's diet
recommendation there but my own and that
would be
fats right because a lot of times we
choose fats to be the the target of our
calorie deprivation to lose weight and I
was someone that did this myself I did
that to my own demise as a younger guy
in my early 20s I thought that targeting
dietary fats was the way to go to get
low body fat and I paid the price dearly
couldn't even see outside because the
sun was too bright I was disrupting L
cellular membranes in my body CU I
didn't have enough dietary fat not the
right way to go but if I were to rank
these three things in terms of their
ease of cutting them down I'd start
right there and say that dietary fats
are going to be the ones that you and I
could probably most live with because
there's swaps that we can live with if I
said hey no fish and chips but you can
have samon you could probably live with
that if I said to you hey no fetuccini
Alfredo tons of cream sauce but you can
have pasta with red sauce you could
probably live with that once again
because the carbs are involved or if I
said to you no zesty creamy ranch
dressing would could have olive oil and
vinegar you could probably live with
that too you can live with cutting back
the fats and it's going to help you
because of the overloading calories that
we get on a gram per gram basis with
with fat it's nine calories per gram
okay great the second easiest thing is
going to be alcohol now I say second
easiest because you're going to say
right off the bat but you don't really
need to drink alcohol and as someone who
has never really drank alcohol at all
it's easy for me to say but I also
respect and understand the fact that a
lot of people out there watching this do
like to drink for a variety of reasons
just like to drink socially or they like
to drink at at celebrations like there's
a lot of reason to have alcohol as part
of your normal diet plan and I think
that it's something that we're going to
have a struggle with if I tell you you
can't do this at all ever again in order
to remain lean the third thing and the
most important thing and the most
difficult thing you're going to have a
hard time with is getting starchy
carbohydrates out because not only from
the perspective of a of a trainer for
lead athletes I'm going to tell you it's
a very important part of fueling their
performance but beyond that they're the
most satisfying Foods they're the ones
that We crave the most and they don't
all have to be bad we're not talking
about highly processed carbohydrates
things like sweet potatoes things like
rice pastas as I mentioned they're not
things that we necessarily want to avoid
or take completely out of our nutrition
plan now I'll ask you a question if I
gave you a choice of one or the other if
I said hey you can either take avocados
out of your diet forever or you could
take bread out your diet forever which
one are you going to say likely even
those that like avocado would probably
say but I really need my bread I don't
think this is where you want to go
however I think what you need is a
different approach and that is let's not
focus over here right now let's focus on
the things that we need to start doing
the things that will help these things
become much more controllable because if
all you ever try to do is control the
things that you can't do don't do this
don't do that don't do this it becomes
the thing that becomes more the object
object of your obsession even more and
it makes it harder and harder for you to
not do those things so what do I want
you to do here's what I need you to do
first thing protein I need you to
increase your protein intake okay now
what does that mean 1 to 1.2 grams per
pound of body weight because I'm
assuming that you want to build muscle
you want to look good you don't want to
lose weight but you want to look good
too so 1 to 1.2 grams of protein per
pound of body weight 200 lb person
that's 200 g of protein at a minimum
next thing
I want you to start training I mentioned
it before but training comes in two
different forms I want you to do weight
training right strength training
resistance resistance training and I
want you to do conditioning
cardio okay I want you to do this about
three times a week at a minimum for the
weight training I want you to do
conditioning two times a week sleep I
want you to
sleep it's not really a big ask right we
all like to sleep at the end of the
night but I want you to get good quality
sleep and I want you to Prior Iz sleep
I'm not going to make a recommendation
and say you need to get S hours of sleep
a night because I really do believe that
there are people out there that don't
need the same amount of sleep as others
I think that we can adequately recover
have good energy throughout the rest of
the day or the next day and I have it be
at a level of let's say six hours versus
eight hours for somebody else I think
this is a very individualistic number
but I think we all can agree that there
is a bottom lower threshold that you
don't want to try to fool yourself into
thinking you can get away with because I
tried to do that too for a while I
thought that no 5 hours is enough for me
I think you need to prioritize your
sleep that means going to bed a little
bit earlier each night even if it means
for going for me you know a West Coast
basketball game that I want to watch to
make sure I get that sleep in all right
so now here's where the magic happens if
you focus on doing the good stuff right
if you focus on the things you can do
these things become a lot more allowable
and capable of being controlled cuz the
one thing that's missing here is you're
still going to need self control or some
degree of
self-control to reintroduce these things
CU you're going to want to reintroduce
them remember nothing long term is going
to succeed if it's based on depriving
yourself completely of these three
things I'm not saying you have to
deprive yourself in order to be lean and
not to mention to maintain Optimal
Health you have to have these two
especially so the selfcontrol comes in
the following way if you increase your
protein intake the first thing that
happens is the satiety that sets in in
the meals that you have you want to
spread this across every single meal
that you have in the day so some amount
of protein you can take that total
amount that you calculated before
divided by the number of meals you're
eating three four five or six that's the
amount of protein you want to have each
meal that's going to help you with your
starchy carbohydrate intake because the
satisfaction that comes from eating the
protein the fullness that you get is
going to help control the portion sizes
of the starchy carbohydrates knowing
that you're still eating the vegetables
we cover that in a whole plate division
technique video that I can link at the
end of this one if you want to know
specifically how to do that the next
thing is even if you had to let's say
you bought your protein which we
actually have a tremendous protein
powder at athletex you would have a
financial commitment to the goal so now
you're thinking okay I got to make sure
I use the thing that's sitting on my
counter there to actually put to use
what I paid for now weight training what
does weight training do weight training
increases the amount of lean muscle mass
the more lean muscle tissue you have
guess what you have a greater Depot for
carbohydrates it's like increasing the
storage space of your Warehouse now
you've got more room to store the amount
of muscle that you carry makes you more
metabolically active throughout every
single day so your basil metabolic rate
will go up the amount of calories that
you burn just sitting down is going to
be higher if you carry more muscle mass
that's going to allow you to increase
calories from any Source here calories
from alcohol calories from starchy
carbohydrates calories from fats the
other thing that comes also from the
weight training is with more
metabolically active tissue from muscle
you're going to have a higher insulin
sensitivity so your reaction to the
carbohydrates is not even as severe
better blood sugar control conditioning
conditioning is going to also increase
the number of calories that you burn
just in a single session now they're not
mindblowing numbers if you're not doing
this for a long period of time or at a
super high level of intensity but they
contribute in the long term and if you
start to introduce two sessions of
cardio conditioning in a week that you
haven't been doing it all up till now
you're going to acrew a lot of calories
over the course of the Year meaning
you're going to be able to offset any of
the reintroduction of these things that
you're really having a hard time
avoiding right now and sleep sleep we
know will improve a lot of things sleep
is going to improve our entire body's
efficiency metabolically we know that
when you deprive someone of sleep
metabolically they see some negative
effects to the point where they start to
accumulate more body fat especially
around the midsection when their sleep
is impaired mostly because of impact on
cortisol so all the positive effects
that come from here allow for these
things to be
reintroduced you don't have to deprive
yourself your long-term success relies
on these things somehow being present to
the amounts that you require to keep
your sanity but at the same time have to
have that element of self-control to
prevent overdoing it the self-control is
going to come from doing the positive
thing not from taking away or
threatening yourself with the
repercussions of the negative that's not
how you develop self-control when you
start to do these things I promise you
instantly you're going to see changes in
body composition that when you look in
the mirror you're going to be rewarded
for you're going to like what you see
and the fact that you bought a protein
pattern that you showed up at the gym
and put in the effort that you showed up
at the gym again and put in the effort
that you got to bed early all those
things that you know you're putting in
the effort for you're getting rewarded
for by simply looking in the mirror and
reaching the goals you haven't been able
to reach till to this point and when you
get that you become motivated and the
motivation becomes self- motivating to
where that self-control becomes much
more possible and when you have self
control you're not going to have an
issue with these things I've been eating
carbs for 30 years lots of them I don't
have an issue with overeating them I
have healthy fats now back in my diet
I'm a lot healthier because of it I
don't overeat them I choose the right
types of fats I don't go for the fried
foods I I I realize that that's not the
way to get to where I want to be and
when you find that solution guys that is
the long-term fix I promise you I I
promise you there's no magic I've done
nothing magical here I'd never taken a
steroid i' never taken a drug I don't
need assistance to do what I do I
literally am locked in here people
always wonder how do you do it through
unbelievable consistency but the
consistency doesn't come from being some
kind of a robot or or a cyborg that can
do these things that others can't it
came from the fact that I adopted a plan
that actually worked for me I'm still
able to reward myself in the ways that I
need to reward myself mentally but I
still allow myself to achieve the things
that I want to achieve physically and
when I get to that point that you can
too all this going to become simp guys
and I promise you you'll never ever have
to seek out a diet plan another eating
video ever again because this is how you
get there the right approach by flipping
how you're thinking about things is
going to get you where you need to be if
you're looking for a meal plan guys and
and how we do this day by day
specifically meal by meal you can either
check out the video I'm going to link
that shows you my eating plan or you can
actually get the full eating plan over
at aex.com if you're looking for more
videos about how to get in shape and
stay in shape forever guys that's what
this channel is about make sure you
click subscribe turn your notifications
never miss a video when we put one out
all right guys see you soon try this I
promise you it will work
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