This is What REALLY Makes You Fat! (NEW IDEA)

what's up guys Jeff Cavalier athlet next.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 because 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 the 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 pres 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 because 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 mind-blowing 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