The No B.S. Way to Get Lean (WORKS EVERY TIME!)

If you ever wished you had a no b.s. way to get lean because things you have tried in the past to lose body fat just haven’t worked, then this is for you. In this video, I’m going to go over the simplest way to lose weight and get lean by dropping body fat levels the right way. There are things you

so you want to get lean that’s great it’s actually pretty simple all you need is just two things an open mind and a chair to sit in we need to talk what’s up guys jeff kevin here athletenext. com so here i am in my chair and hopefully you are in yours because today we’re going to talk about how to get lean you see there is a way to get lean that works every single time and i promise if you follow what i’m telling you here it’s going to work every single time and i would think that here at athlean x i would be able to help you and i promise you i can you see guys i’m going to give you the no advice on how to get leaner the right way and it all starts with the four most important words and those are no more gummy bears not those words jessie the four most important words i’m talking about are calories in and calories out you see something we talked about here forever on this channel is that if you want to get lean you’re going to have to create an energy deficit right and we do that through the manipulation of calories either taking in fewer calories through our diet or burning off more calories to the types of activities that we do for this video let’s start with the calories out equation and so we’re talking about calories out we’re really talking about exercise or as i prefer to call it training which is exercise with a purpose and we’re talking about exercise guys how you break down your overall availability of time matters so let’s say you have three hours a week to do something what i would always suggest is that you spend at least 60 percent of that time strength training and only 40 of that time doing cardio or conditioning now the situation changes entirely if your goal is different we’re talking about body fat in this video if you’re looking to improve the strength of your heart or if you have a cardiovascular medical condition that would require that you work more on your heart then this whole equation gets thrown out the window but when you’re looking for overall leanness and body fat loss i like to have this three to two ratio for every two workouts that i do that are conditioning based i want three strength training workouts why it’s because the overall effect that you get from a conditioning aspect in terms of creating that deficit isn’t really that much as a matter of fact i did a whole video on this before where jesse poor jesse was doing burpees for a minute straight and he burned about 13 calories only be gained right back by the three gummy bears he ate to celebrate you see guys it’s pretty damn difficult if not impossible to out train a bad diet no matter how many calories you burn doing whatever it is you do you’re going to quickly see here that the nutrition side the calories in is going to matter the most the fact is when getting lean is your goal conditioning cannot be your main weapon of attack for getting there which is why when it comes to physical exertion i’d rather see you focus on those strength training workouts like i talked about before and not because of the benefits you get in terms of caloric burn within those workouts because it really isn’t that significant but it’s the benefits you get in terms of building new muscle tissue and the metabolic increase that you’ll see in your ability to burn more calories at rest that’s the real benefit now what are we talking about in terms of splits well you’re really going to want to focus on those multi-function multi-muscle group splits like total body or let’s say push-pull legs if you’re really really pressed for time and you don’t really have even time to do conditioning like we talked about before you can combine them in the form of a circuit style approach or maybe even a complex and with the complex you’re just taking repetitions that seem to flow together smoothly and performing them in sequence or you could take those circuits by just condensing the rest time in between sets performing them in one smooth fashion truth be told though guys this would not be the best way to achieve either of those goals right if you want to get maximum hypertrophy i’d rather see you perform a more traditional version of a push-pull leg split not in this circuit style or if you wanted to get the conditioning benefits i’d recommend something other than this because this is more of a jack-of-all-trades but you know what guys sometimes when the great thing isn’t available the good thing is better than nothing and that’s what brings us to the most important part of this video and that is calories in your nutrition because no matter what you do in the gym it’s going to be far outweighed by what you do outside the gym what you put in your body you see when we talk about the commitment level though this is where things change dramatically and why it becomes so difficult because we can all maybe get ourselves to the gym for an hour a few times a week but what are you doing in the other 23 hours of the day see that becomes a lot more difficult but that is going to be the main determining factor for how lean you are so we’ve got to get it straight and so while the calories in calories out equation allows you to eat foods regardless of their nutritional value as long as they have the same caloric value and fit within your calories out calories and equation i’m going to urge you to do something different here i’m going to ask you to focus on the quality because the quality matters you see when it comes to nutrition guys what you put in your body matters you are what you eat and what i ask you to do is look beyond the caloric value alone to gauge the value of that food there’s a satiation factor built into foods as well and it’s something we have to consider think about the last time you had doritos did you have one or did you have one bag well think about the last time you had let’s say an egg did you have one or did you have 30. you see it’s hard to overeat certain foods because they have the ability to make you feel fuller faster and even though we might make the right decision from time to time in terms of the foods we put in our body do you have the ability to say when when it’s time to stop eating whatever it is you’re eating because if you don’t your lack of portion control will easily eclipse your calorie deficit leaving you in no deficit at all with the body fat levels that you have right now and these foods that have the built-in satiety factor here will make that job of yours a lot easier oftentimes these foods that are higher in fiber content because they’re going to give you that feeling of fullness not to mention there are other benefits in terms of blood sugar stabilization and digestive health which is just another reason to be looking for these foods and putting them into your nutrition plan but the big thing that i want you to consider is also the big picture think about what your goal is is it to be lean but just for a short period of time do you truthfully just want to show up at the beach and look good for four days in mexico because if that’s the case you probably could eat whatever the hell you want as long as you’re in a deficit because you’re going to get there but you’re not going to stay there what i want you to do instead is focus on increasing the quality of what you eat think in the bigger picture your long-term health because when you increase the quality of the food that you put in your body you’re going to feel much better not just look better and that’s where the real key lies so when it comes to the foods you’re actually putting on your plate the place i want you to focus first and foremost is on your proteins because w