what's up guys Jeff Cavalier aex. com so I promise you this is going to be the definitive video on how to get lean okay I know how to do it I've done it my whole life and I'm going to teach you today with just these two markers how to do it and make it work every single time because I have seen this work for every single person that's ever tried it and I keep it very very simple the first thing I need you to do is identify where you're tripping up right now because again 99 times out of 100 it has to do with an inability to structure your eating and two things happen either you are having too hard of a problem with controlling portion sizes so you're more of an overeater or you don't have good control over when you eat you become more of a grazer right you're kind of picking as you go throughout the day so how do we address these two situations well the first one let's talk about the Grazer the number one most effective method that I've seen people use to help them with grazing is to do this write down a few numbers on a piece of paper here four six and eight and on the other side 20 18 and 16 okay now you would decide how you want to restrict your eating to within a certain window right you're going to adopt an intermittent fasting lifestyle here just for a short period of time because this is going to help you to kind of get On Track track and what you're going to choose is either you're going to eat for 4 hours in a day 6 hours in a day or 8 hours in a day if you're just starting out I recommend that you start with the least restrictive time period so this would be eight hours which means again that for 16 hours of that day you're not going to be eating and you're going to really stick to this you need to stick to these windows because this is going to control that issue of yours now if you adopt this strategy here let's say starting with eight you have to do two things the first thing you have to do is you cannot structure this overlapping the time period that you struggle with right now so let's say you go to work every day and the problems you have with grazing are every time you walk by the kitchen at work from 9: to 5: in an 8 Hour window you're grazing and picking on food that you wouldn't want to do you'd want to disrupt your most Troublesome part of the day at least by a half so take half of those hours and lay it out so instead of 9 to 5 would be your work day maybe from 1 to 5 is when you start that window so from 9: to 1 you're not allowed to eat all right we're taking away some of that problematic time the other way people like to do this is they just like to make sure that they start the planning of their window around a time of the day that where there's maybe a non-negotiable meal so if you like to have dinner with your family you need to make sure that your eight hour window includes that time for dinner and then you back it up or push it forward but you build the window around let's say 6:00 dinner okay so you could go from you know 3:00 to 11:00 at night at that worked for you and again that would cut into some of that Troublesome time that you might be having right now you'd start with this window here and then you try to become a little bit more restrictive once you become more comfortable with that so from there after let's say a week or so of doing this you can go more to a six-h hour window now most people stop there but in The Warrior Diet approach people actually go as much as just a 4-Hour restricted eating period I'm not sure that's really necessary for most people but this will start to control that now let's say you're somebody else you're the person that tends to overeat at the meals that you have and I'm going to tell you right now 99 times out of 100 again it's a problem with carbohydrates because they are the most gratifying they're the most tasty and delicious they're also the most likely to be overeaten it's hard to control portion sizes of carbohydrates so what I tell you to do is draw a circle okay that is your plate and all you have to do is identify Pretend This is a clock and identify two specific times on the clock the first time is 9 clock right that would be your 9 that would be your 12 okay and then I want you to do 92 and what we've done by drawing 9:00 and 9:20 is we partition the plate in a way that would make me happy and it's going to make you happy too because this is how you're going to see results you will lose weight if you follow this approach we're partitioning the plate into different compartments this compartment over here is protein okay that is almost the biggest portion of your plate not to be outdone by the second biggest portion of your plate by just a little bit and this is your fibrous carbohydrates I'll tell you about those in one second which leaves the smallest portion of the plate right one quarter of the plate for your starchy carbohydrates those are the ones that you're likely already putting on the bottom of your entire plate right when you go to set up a plate you put pasta all over the plate and then you put some protein on top or you put rice all over the bottom of the plate and you put some other protein on top I want to have a section of the plate that is confined to the starchy carbohydrates now in terms of the depth of this plate because we're talking about covering the plate I also don't want you to build this thing all the way out to the camera right I don't want you to have this big mounted High uh plate that has huge portion of sizes just building them out this way you don't want that you want to be able to look at your plate kind of like I am here and still have about these levels in terms of the the amount of food that you're putting on them now what does this do well it controls the most Troublesome problem that you're having right now which is our starchy carbohydrates it also increases the amount of lower calorie dense foods because of the presence of the fiberous carbohydrates these are the ones that usually don't have as much carbohydrates but they have more fiber which tends to be more filling so I essentially want you to have twice as many of these as there are these on the plate the protein also helps in two different ways number one it's also satiating it's also filling and it's also providing you with the necessary nutrients you're going to need to build lean muscle which we can get to in another video about the importance of making sure that you're lifting weights too but when you're just looking to lose weight this is going to work now when we have this plate partitioned This way everything else is sort of automatic you don't even necessarily have to count calories because this is taking care of it visually these Foods tend to have around the same calories on a gram perram basis these Foods tend to have the same calories again provided you're not choosing like really fatty versions of the protein now if we follow this guys you're going to have in the ability to control the main problem you're having right now with those portion sizes if you want to combine this with the restrictive eating around some time window then you really have a powerful onew punch that literally works every single time because when we're talking about any type of and I hate to say the word diet but manipulation of the way we eat right your nutrition you're really talking about some way of controlling calories because ultimately the rule of thermodynamics states that calories in equals calories out however that does require another layer of qualification here because yeah you're going to lose weight but what I don't want to see you do is lose muscle in the process because losing active muscle or lean tissue is going to cause your metabolism to slow down and make it even more difficult for you to lose weight moving forward you need to maximize the amount of lean muscles which is why you want to follow a channel like this which you can subscribe to right now if you haven't and follow all the workout advice to maintain and maximize that lean muscle because in when you want to control where this weight is being lost from then you're going to want to make sure that you do the following you have 1 to 1. 2 g of protein per pound of body weight okay what that will do is it will help to preserve the muscle that you have right now and help you to actively build more a lot of times people don't really care so much about where their calories are coming from and it's the number one mistake they make because yes thermodynamic states that you will lose weight but I don't care and I don't want you to care just about losing weight I want you to make sure you're losing body fat and we want to preserve lean muscle to maintain a higher metabolism to sustain this approach for a lot longer than just this short-term approach to help you get on track right so making sure that this requirement is being had you're following this requirement and making sure that you're not cutting from your protein and again when you have the one3 plate division you're already kind of accounting for that but I want to make sure that you don't do that remember every single meal you have you should be aiming for that partition of protein on the plate if you do this you're well on your way to doing exactly what you're looking to do here which is lose weight without losing it from the wrong places except one other thing needs to happen here handin hand with protein is the need for water and here we want 0.
5 to let's say 75 oun of water per pound of body weight okay so this means at your bare minimum if you weigh 200 lb you're going to want to get 100 o of water in a day if you weigh that same 200 lb you go 75 you're going to want 150 ounces of water now I'm going to qualify this for you because I understand the challenges of drinking this much water it's pretty damn hard and it's pretty boring and if you're not conscious of how you do this you're likely not going to drink enough you'll shock yourself at how little you actually drink in a day if you actually measure it so I want you to make sure that you measure in a day here again you're looking to turn 2025 into a year when you finally start to lose weight do what I'm telling you here you'll be shocked and it's going to mean something you're not drinking enough so what's a trick here drink whatever the hell you want provided it's zero calorie right so we're not adding to that calorie in calorie out equation so you want to drink green tea go for it you want to drink unsweetened iced tea go for it you want to drink like I do sparkling water go for it anything you can to make it easier for you to meet this requirement is going to help you to meet your goal finally of losing weight and when I tell you that it is this simple it is literally four-step simple find your problem like you said in the beginning what is your overeating problem or grazing problem and address it the way I showed you you want to overlap those methods fine make sure sure that you're prioritizing protein regardless of which method that you use and make sure you're using good high quality protein which by the way we have our athl pro 30g protein available over at aex. com that's how I do it if you also want to make sure that you're not becoming dehydrated because even the slightest bit dehydration can drop performance in mental acuity and sharpness by up to 10% that's not going to make it very easy for you to concentrate on doing the things that we're supposed to be doing to make things right make sure you're having enough water in the day and this is the formula for making sure you do that other than that guys it is so damn simple but you just got to make sure you follow the steps this is the only video you're going to need to make sure you do that if you're looking for a full plan guys meal plans and workouts we have them available at aex.
