Do This Every Day To Get Lean (SCIENCE BASED)

If you want to get lean, it is definitely possbile if you can commit just a few minutes every day to make sure it happens. And that is what is important, it isn’t going to take all day, just a little bit of time each day to make sure you are taking care of the calories out part of the calorie equati

So, maybe you look like this, and you have dreams  of looking like that. Well, you’re going to have to get leaner. But the good news is, I know a  thing or two about being lean. And even better, I know how to make it happen for you. And  I’m not going to need a lot of your time, I’m just going to need your consistency.

What’s up guys, Jeff Cavaliere, athleanx. com. So, some like to talk about losing weight, I like to  talk about losing body fat because that’s really what matters. And when it comes to losing  body fat there’s three cons actually that determine your success. Con meaning what you  consume, con meaning what your conditioning is, and con meaning what is your consistency.

And as  I said, it’s not going to take a whole hell of a lot of time, not this video and not what I’m going  to ask you to do. But you do have to deliver for me every single day and I promise you this will  work. It’s worked with every single person I’ve ever applied it to, you’re no different. So, when we talk about what you consume, that’s really about what you put in your mouth,  the calories in part of the equation. I’m going to point you in the right direction before this  video is over, to make sure that you don’t slip that up.

As far as your conditioning and the  consistency, that’s where I’m going to come in here, and I’m going to make sure that this  is simple and easy to follow. But before we do, you’re going to need to know a few things. So, when it comes to the scientific prescription of any cardiovascular workout, it starts with  one big number and that is your maximum heart rate. Because every effort is determined by  a percentage of that maximum heart rate. So, what’s yours?

Well, if you don’t know it’s  actually quite simple, remember I promise this will be very easy to follow. It’s a  simple equation of 220 minus your age. So, let’s say you’re a 40-year-old man or woman, it’s  220 -40 equals 180 is your max heart rate. So now your percentages are based around that. How do  those play out with cardiovascular workouts?

Well, it depends on how intensely you’re training. And that’s determined by the zone you’re training in. When it comes to cardiovascular training  there’s actually five of them. But as we know from the work of Doctor Peter Attia, the ones we  want to focus on are 2 and 5. And as you’ll see with me, there’s one more in between 3 and 4.

But  hold off for a second, because what these zones are determined by is the amount of effort that  you’re putting forth during the training, and they’re based upon the percentage of maximum heart  rate. Zone 2 has a 60 to 70% working zone, Zone 3 70 to 80%, Zone 4 80 to 90, and Zone 5 way up at  that 90% to up to 95% of your max heart rate. Now, what would these numbers look like in practice? Well, we can keep it really simple, right? We can just focus on the bottom number of the equation  60, 70, 80 and 90.

And if we take that 180 beats per minute, 40-year-old man or woman, then  that’s going to put us in zone two and 108 beats per minute. Down in Zone 5 here, 162 beats  per minute and in between that 3-4 where I like to call it the 3. 5, we have 135 beats per minute. And again, you can see that the effort level here is going to be different in the protocol  that’s going to allow you to train at these different levels is very specific. But before  we go over what those look like, you actually have to know when you’re doing each of these.

And that’s where our seven-day calendar is going to come in really handy because it’s going  to tell you exactly what to do. So, Monday 2, Tuesday Zone 5, three consecutive days here of  Zone 2 on Wednesday, Thursday and Friday. And then you’ve got your 3. 5 and your 5. Now don’t  worry if you can’t commit to this exact schedule, but I do want you to commit to two things.

Actually, doing it every day and secondly, making sure that you maintain this sequence. So,  if you had to move, let’s say the Saturday and Sunday workouts to Monday and Tuesday, because  these will be a little bit shorter and maybe you want that extra time during the work week. You can  slide those over and then follow in sequence 2, 5, 2 and keep going that way. Whatever it is, just  make sure you don’t break that sequence as it wraps around. Now, as far as what you’re doing,  there’s a time commitment here.

Remember I said it wasn’t going to be that much? I didn’t  lie. Because in the first month here that you’re going to attack this plan, you’re going  to do just 15 minutes of your Zone 2 workouts. That’s the longest workout I’m going to ask of  you for the entire month. In Zone 3.

5, you’re going to do just a 10-minute workout and here  in Zone 5, I’m only asking for five minutes. But I know you’ve been chomping at the bit to  figure out exactly what you’re supposed to do. So, let’s do it. The Zone 2 workouts you’re going to  find are a very low effort, and they’re actually pretty basic. You can choose here too whether  you want to do a fast walk or some cycling or sit down at a rower, some swimming and these  aren’t even your only choices.

But the thing is, your effort will always be around the same. If  you’re training in that 60% of max heart rate, you’re talking about that heartbeat  of around 108 beats per minute. Well, think about where you might be starting, let’s say  around 65 or 70 or 75, 80 beats per minute at a resting heart rate. You don’t have to elevate all  that much. And the way Doctor Attia describes this is you should be able to carry on a conversation,  though, be a little bit out of breath while you do.

And if you do this, like I said, starting  off in the first month for just 15 minutes, whenever you’re prescribed the Zone 2 workout,  you’re doing exactly what I want you to. So now let’s just jump ahead to Zone 5 and I  have to admit, this kind of sucks because it s really hard. Remember, we’re talking about 90%  of your maximum heart rate, maybe up to 162 beats per minute at a 40-year-old person. We’re still  talking about high intensity activities, though, that are very similar to the same things you  were doing before, just again at a much higher threshold of intensity sprinting, a Stairmaster,  cycling or rowing. And again, these are just four examples of what you could do.

But you do have to  take note because there are some things that link the two of them together, meaning sprinting and  Stairmaster, because their work rest ratio here is going to be 1 to 2. I’ll explain that  in a second. Whereas cycling and rowing, it’s going to be more of a 1 to 1 work rest ratio. So, if we applied that to our five-minute workout for Zone 5 in the first month, what does that  look like? Well, if you’re sprinting or doing a Stairmaster, you want to put forth effort,  high as hard as you can possibly go for 20s, and then you’re going to rest for 40s, that brings  you to one minute.

You’d repeat it in minute two, repeat it in minute three all the way through  your five minutes. If instead you opted for cycling or rowing, you want that 1 to 1 work  to rest ratio. And here we’re going to look for is 2. 5 minutes of that best effort that you can  pull together over the first half of those five minutes. In the second half, you get to kind  of bring it down a few notches back more to that Zone 2 effort range.

And again, just five  minutes, just one really intense bout, followed by one equally long but less intense effort. Which brings us to that Zone 3. 5, my thing right where I told you that we can hit the intermediate  area of Zones 3 and 4, training at that 75% max heart rate to put together a workout that  isn’t simply just cardio