how do go on a diet



what's up, guys? jeff cavaliere, athleanx.com. today i'm going to break out the smart boardto discuss a dumb mistake that a lot of people make when it comes to dieting for a 6 pack. you see, if you rely on calorie restrictionas your main and sole method of getting to a lower body fat level, you're going to runinto a brick wall a lot harder and faster than the one behind me. here's the problem: we know that in orderto create a body fat loss you have to create a caloric deficit. we talked about that alot of times before. there's a thermodynamic law that states that we need to do that.

that's a given. it doesn't mean it has tocome from calorie restriction because the biggest mistake people make – let's saythey're arbitrarily going to pick a 2000 calorie daily maintenance level; that's what yoursis. you want to create a 500 calorie deficit becauseyou know you need to do that in order to lose some weight and lose body fat. a lot of peoplewill do this completely through a 500 calorie restriction on what they eat. that's the easy way to do it and it's thefastest way because a lot of people will find that they'll get results doing this, but thenall of a sudden they hit that wall and they stop seeing results.

it's extremely predictable because as you'redoing this, think about the calories that you're also restricting from your muscles.your muscles are going to be your best friends; your metabolically most active tissue to allowyou to raise this set point. not from 2000, but maybe to 3000 in a day.if you have the metabolically active tissue, like muscle, to stick and allow you to burnmore calories throughout the day just because of the muscle you have to maintain, you'regoing to allow yourself a lot more dietary flexibility in the long term. that is how you get this thing done 365 daysa year like i preach. so you don’t want to do it that way. what you want to do isif you're at 2000, maybe what you do – and

a lot of people may not like to hear this– they'll restrict their calories by a little bit. take the obvious thing out of your diet. you'reprobably already pretty low as it is. this is probably not what you're eating in a day,but again arbitrary numbers. take something obvious out of your diet that you know youprobably shouldn’t have from calories and then go burn 400 extra calories to get yourselfdown here. that is going to create a much more effectiveplan because you're still supplying key calories to the muscle that you're trying to build.maybe you're not even working out and if you're not doing that, that's an even bigger disasterthat we can talk about in a different video.

you'd better be working out at the same timebecause otherwise you're going to become skinny fat. you're going to get thin, but you'renot going to look very good. it's like getting abs, but having no muscle. it's like the oldsaying "having tits on a bull." there's no purpose for it. if you want to have a much more effectiveplan, unfortunately for some, maybe uplifting for others; you're going to have to get yourass into the gym and you're going to have to work out and start burning some calories. our burst training workouts that we have plentyof here at athlean-x are geared to do exactly that; help you to burn a lot of calories quickly.you don’t have to spend all day to burn

400 calories. you're not going for a slowjog here through the park. as a matter of fact, if you've seen one ofour videos here we actually did a 10 minute workout – i'll link it right here – wherewe did nothing but burpees. 10 different variations of burpees in 10 minutes. you'll feel whata high expenditure of energy feels like if you've never tried it before. my point is: you've got to stop looking atstrictly dietary restriction of calories to get down to this number. you're going to haveto get lower, but don’t look to diet alone. as a matter of fact, try to see if you cando it as little as possible that way so what you're doing is sparing the calories to allowyou to support the muscle growth that's going

to allow you to ultimately raise this numberand make your nutrition plan a hell of a lot easier to follow. guys, if you're looking for a way to haveyour ass kicked i'm more than happy to do it for you. you could head to athleanx.com right now andget one of our training systems. i coach you through every single workout and i also provideyou with a diet plan that will allow you to make nutrition much simpler than it is andallow you to actually stick to a plan 365 days a year. that is what i try to preach here at thischannel year in and year out and that's what

i'm trying to convey to everybody that watchedus. it's not all that hard, it's just going to take a little bit of dedication and efforthere and then i'll help you to do all the

how do go on a diet,rest from there. see me over at athleanx.com and in the meantimelet me know how you felt about this video. leave your comments and thumbs up and i willbe back here again in just a couple days with more stuff for you. see ya!