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 can do with your nutrition and your workouts that are going to help, you just have to know the proper ones to focus on.
It all starts with the four most important words when it comes to losing fat and getting lean. Those are calories in, calories out. The law of thermodynamics states that we need to be in a net energy deficit in order to lose fat. This comes in the form of two approaches, or most successfully, with a combination of both of them.
First we can talk about the calories out part of the equation. This refers to your exercise, or as I like to call it, training. Training is exercising with a purpose.
Most of the time people focus on cardio and conditioning in an attempt to lose weight fast. The problem here is that the amount of caloric burn, while helpful, is never enough to offset a poor nutrition plan. It is so important to look beyond the treadmills and elliptical machines as a way of burning off calories and fat.
The better focus of the plan should be on strength training and the use of weights.
Now the actual workouts that involve weightlifting are generally not going to result in any significant calorie burn either. That isn’t where their benefit comes from however. They instead, will help you to build muscle which is metabolically more active tissue, so even at rest your body will consume more calories allowing you to lose fat easier.
The best type of workouts for getting lean are going to be the ones that allow you to build the most amount of muscle and focus on the multi-function, multi-muscle group exercises. These are often in the form of total body splits and push pull legs splits. If you are very short on time you may want to focus on turning these workouts into either complexes or circuits to get some additional conditioning benefits. Keep in mind however that these latter two approaches are not as effective for building or burning as the traditionally performed versions of each.
When it comes to the calories in part of the equation we are talking about your nutrition.
Here, is where all the changes come when you really want to get lean. It is also the harder part of the process since the discipline required to get your nutrition right is going to require much more diligence throughout the day than getting a workout in.
It’s important that you realize that not all foods are created equal however. Different foods have different levels of satiation. Some foods you can eat and they make you feel full while others seem like you can eat them forever and never fill up. Since portion control is ultimately going to have a major impact on your total caloric intake, you’re going to want to be wise about the food choices you make.
High fiber foods help you consume less calories because they tend to be more filling.
Also, you have to ask yourself if your long term goals are health or just to lose body fat and get lean. If it is truly only short term, then it doesn’t really matter what you eat as long as you stay within your daily caloric allotment.
Make sure when making your cuts that you don’t take away too much protein if possible. This is going to be needed to maintain the muscle mass you have and support the calories out part of the process. Take instead from fats, especially if your diet is already too high in them. At twice the caloric density of carbohydrates and proteins on a gram per gram basis, the decision is the most economical.
Try not to overdo your depletion of carbs though. This is only going to set you up for long term failure when the reality of the restriction overcomes your desire to make a change to your body.
If you’re looking for a step by step meal plan that will get you lean and ripped and stay that way year round, head to athleanx.com via the link below. Choose the program that best suits your current goals and start training like an athlete.
If you’re looking for a full day of eating video or nutrition videos for how to get lean, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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Chris Wright
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My problem is that I work ER 12hr shifts with no 15min breaks and one 30min break.. I dont know how to eat a diet while I’m at work..Im thinking of making smoothies or protein drinks.
Please make a video how can we find our maintenance calories and how much deficit we should make
Do you have macros measuring app which can help with this?
Jeff can effectively teach in 10 minutes what it took 4 months to cover in my nutrition class. Thanks again man
Plot twist: your four-month nutrition class covered a lot more than caloric balances, but you weren’t paying attention.
@Anne A. Lias nah
Your nutrition class needed 4 months to tell you that you’ll lose fat when you eat fewer calories than you burn a day and that sugar and alcohol are building fat? I think I must agree on Anna’s comment :P
Did you take FN-225?
I really needed THIS today! Thanks Jeff! Been working on getting lean for the past month, this was really helpful.
100 percent
I lost 50 lbs in 2021.. I’m taking it to another level this year. Thank you for being a part of the process.
Respect n gratitude
Awesome dude
Nice work
Good job man
Good job! I lost 20 pounds and I can see my abs now. Going for 10 more this year!
Congrats!
I really admire the professionalism in the shooting of this video and the ideas layout, the camera placement and the slight zoom ins and outs, and the walk with the cam, it is really great seeing the rise of the quality of the videos jeff is making.
thanks to jesse
also he is circling back to where he started, sitting down in the chair. This “symmetry” makes ppl satisfied I guess.
Yes! Someone else noticed this. Improving!
Yea I remember years ago, Jeff’s videos weren’t well edited or recorded, and his content just seemed kinda oddly presented. Wasn’t really a big fan but now, I’m in love with this channel just because of the improved producton quality (plus the added humour that Jesse brings)
I wish this was the kind of info that we all learned over and over in high school PE. We are just not really taught the most impactfull part of this equation and all developed bad habits so early on that it becomes such a chore to mentally reprogram.
For real. The amount of necessary life lessons NOT taught in schools is astounding as you get older and look back. To your point, I would add personal financial management. If they taught high school kids about mortgages and how to build credit, budget money, and plan for the future, I guarantee there would be far less people living at or near the poverty line.
It’s almost as if they want us to be fat, lazy, and just enough in debt…
Fantastic video and it’s so true. I managed to lose my lockdown weight gain by eating less junk, more good food and working out for 2hrs 2-3 times a week with mostly weight training (I walk to/from the gym so I count that as cardio). You gotta have a lot of willpower and know when to say no to the naughty foods!
2hrs of strength training?
This is perfect and exactly how I go got to my first weight goal prior to training! I miss the sweets and drinks, but not as much as I used to! Thanks Jeff for this, it’s solid!
Dieting?
Keep up the greatness!
Drinks? As in alcohol or soda?
I love this man straightup. I follow his perfect PPL sequence & do his hiit + lower abs exercises. Best form in my life, even as i’m bulking I am still being able to maintain my leanliness alongside growing my muscles. All this for free too gahdamn
@K I think he was asking about which video specifically the first guy was referring to
@Epitaph D4C haha fair enough maybe I was a touch pedantic there, thanks for the perspective
You and a few other channels helped me drop 70 pounds in 2019. I was eating well, feeling great and looking healthy. Something changed a few months ago, and I’m getting flabby again. It’s almost as though I forgot how good it felt to be healthy. I’m glad you’re still making videos and helping people like me. I’m living proof that your methods work and can be done at 40 years old.
get back to it bro
Not sure if you get tired of saying the same stuff over and over but I appreciate it. It helps keep these things on my mind and to stay focused. Thank you so much.
Jeff, this time last year I started working out street fitness, following your guidance and today I can say i have a solid 6-pack and no sign of stopping ! You have helped so many people and we are all thankful for your wisdom man
I started walking between sets when I lift. I can get 3,000 steps in a 75- minute weight training session. That tacked onto spinning every 4th day helped me nudge myself into a deficit without having to do much to my nutrition.
@khan dave I definitely get fewer on my leg days, simply because my steps are slower!
I also do this between my sets to 1.) Increase step count and 2.) Keep my body moving in some capacity. I’ve noticed for me that when I walk around between sets, my intra-set performance is noticeably better than if I just sit there and wait a couple minutes before doing that set. Makes a huge difference!
Also, I easily add about 3,000-4,000 steps with just the inter-set walking! Makes a big difference at the end of the week!
Lol dude u always see your comments on this channel
@Ddog0694 walking is exercise that does not feel like exercise. Did 2k miles in 3 years and lost 10 inches an 65 pounds while doing nothing but walking and eating well.
I can’t believe Jeff’s been putting out all of this great content for free for so long.
I also can’t believe that there are dopes on YouTube who try to get hits by arguing that his methods are wrong or ineffective or worse, who claim that he’s fake.
Those are the guys who perpetuate the stereotype of jocks being all brawn with no brains.
Don’t follow them.
in my life i’ve primarily been a runner. over the summer i was running between 50-60
miles a week, and with that kind of caloric deficit, i didn’t have to watch my diet too much. now in the off-season i am strength training, which feels just as hard if not harder for me personally, but i’ve got to be much more careful with my diet.
We need an updated full day of eating! Last one was in 2019, would be great to see another!
“When the reality of the restriction overcomes the enthusiasm for change”. Flawless analogy for the yo-yo experience (I know first hand). Excellent content, sir!
“This works each and every time!” -> “CALORIES IN AND CALORIES OUT”
Thanks. That’s exactly how I got fat. Limited calories in made me crave literally everything. Maximizing calories out made me crave even more. Yes, I lost on weight, but I’m not sure if this is THE weight I meant to lose. Then hormones are going crazy and there no force that could stop me eating. Once I found information about the role of INSULIN in the body, things begin to change. Jeff, you forgot that most of us have insulin resistance and cutting calories makes things only worse. It is working for YOU every time.
Guys, do the IR test and check the blood insulin, not only blood glucose.
100%! This is what I was talking about in my likely “too long” comment above. Insulin is the key to fat loss and cutting carbs is the key to controlling insulin and reversing insulin resistance! I am glad you figured this out, Morgan!