---
title: 'How to Lose Stubborn Belly Fat Much Faster (NO, SERIOUSLY!)'
source: 'https://youtube.com/watch?v=QtVvhEeHKcI'
video_id: 'QtVvhEeHKcI'
date: 2026-06-28
duration_sec: 0
---

# How to Lose Stubborn Belly Fat Much Faster (NO, SERIOUSLY!)

> Source: [How to Lose Stubborn Belly Fat Much Faster (NO, SERIOUSLY!)](https://youtube.com/watch?v=QtVvhEeHKcI)

## Summary

The video presents a self-assessment framework for losing stubborn belly fat, focusing on four key areas: alcohol consumption, caloric deficit, consistency, and training. It emphasizes honest reflection and sustainable habits over quick fixes.

### Key Points

- **Self-Assessment First** [0:16] — Encourages looking in the mirror to honestly answer four questions about habits.
- **Alcohol Guidelines** [1:40] — For a flat stomach, 1-2 drinks per sitting, 1-2 times per week is okay; for ultra-ripped, less or none.
- **Responsible Caloric Deficit** [3:37] — Aim for a 200-500 calorie deficit per day; avoid crash diets or excluding carbs.
- **Clean Eating and Portions** [4:14] — Eating clean means consistent healthy eating, not temporary labels; portion control is key.
- **Consistency and Cheat Meals** [5:26] — Cheat meals are okay for flat stomach; cheat days can undo progress; cheat years indicate no consistency.
- **Weight Training Over Cardio** [6:51] — Weight training builds muscle, which boosts metabolism; prioritize it over cardio, especially at higher body fat.
- **Complexes for Efficiency** [8:40] — Complexes combine compound movements (e.g., barbell row to overhead press) for efficiency.
- **Daily Ab Training** [9:45] — Daily ab training (5-10 minutes) improves muscle visibility and provides motivation.

## Transcript

Drinking is one of those things that not
a lot of us want to give up entirely. It
is a factor and it's a big one. What's
up guys from CavalereathleteX.com.
So, you got some stubborn body fat,
especially right here around the
midsection. You want to get rid of it
and all you're going to need is a
mirror. I want you to look in the mirror
because I want you to be able to answer
the four questions that I'm going to ask
you. Honestly, what this is, it's a lack
of doing the right things often enough.
And if you do the right things more
often, you can go from here to here. And
likewise, if you did the right things
really often, almost all the time, you
could do this. But I talked about this
before. This isn't what everybody wants.
And I'll give you the real honest answer
why. Because not a lot of people want to
do everything it takes to get here. In
other words, they don't want to have to
have the level of consistency and
commitment and maybe foregoing some of
the other things that are required to
get here. This might be good enough, but
the good thing is you're going to be
able to tell what you need to do to get
to whatever level it is that you're
looking for. Drinking is one of those
things that not a lot of us want to give
up entirely. And you may not have to.
Again, it depends on where you are in
terms of where you're starting and where
your goal is. The question, where do you
sit right now? Because it is a factor
and it's a big one. If your answer is
no, well, congratulations. This is not
one of the issues that's causing you to
have any remaining fat that you're
trying to get rid of. But the answer is
yes. Well, then you got to ask yourself
a few more questions and that is how
many times per week are you drinking? Is
it one to two times or is it more than
two times? Right? Then the next question
I ask is how much each time and be
honest. Again, no one's listening to
your answers other than you and I
talking here. But how much each time?
Let's say you do it one to two times per
week and you have one to two glasses of
wine or mixed drinks or maybe two to
three beers in a sitting. That's about
four to six beers in a week or maybe two
to four glasses of wine in a week. Now,
is that okay or not okay? This is okay
if you're trying to get to that level
of, let's say, a flat stomach. But if
you want to get to that ultra ripped
condition, then this is not going to be
okay. If it's more than this, then
again, it's not okay even to get
yourself down to that flat stomach. If
you're doing it more than two times a
week, well, guess what has to happen? If
it's more than two times a week, well
then the consumption levels have to go
down. It can't be up to two glasses or
three beers. just got to come down to
one glass of wine and maybe two beers at
most at a sitting. So in total over the
course of a week, you're ingesting less
alcohol. And of course, if it's more
than above, then it's not okay again.
But the fact is here, guys, let's say
you're at a given level of body fat
right now and you are drinking. If
you're trying to go lower, then go lower
on your consumption of alcohol. There's
no instance where drinking here is going
to be beneficial to you in the long run
if you're trying to decrease your levels
of body fat. So the next thing we have
to focus on is actually very closely
related to drinking and it's the other
stuff that we put in our bodies and we
want to look for a caloric deficit
because we know that in order to lose
body fat we have to create a caloric
deficit. However, my first question
would be to you is are you or are you
not creating one? If the answer is yes,
it's not an instant congratulations
because I have something listed over
here and that is are you doing it
responsibly or you doing it
irresponsibly? There's a big difference
guys. irresponsible is crashed diets, is
consuming a very low amount of calories,
is excluding certain macronutrients
because you've heard they're bad for
you, i.e. carbohydrates. Long term,
that's not going to work. And long term,
it's going to do more irreversible
damage and more for setting your mind in
a wrong place in terms of how you look
at food in an unhealthy way. That's
going to cause you to not succeed. So,
in that case, it's not okay. If it's
responsible, meaning two or 300 up to
500 calorie deficit per day through your
intake of food, then I would say that's
okay and you're doing the right thing
and your pursuit of a flatter stomach or
more rift condition. If the answer is
no, I have three follow-up questions.
The first one is, are you eating clean?
And any trainer out there who's ever had
to ask this question has probably heard
the answer many, many times before, and
that is, yes, of course, I'm eating
clean. And then my next question would
be, well, really? And then the answer is
yes, of course I'm eating clean. And
then my answer would be like, no, but
seriously, we're friends. You can tell
me. Eating clean is actually eating
healthy. And eating healthy is something
that you do on a regular basis. It's not
something that you're doing temporarily
or that you even put a name or a label
on it. You just do it. And you eat more
healthily. You understand what foods
comprise a healthy diet. So, when we're
there, then you got to talk about
portion control because if you are
eating really healthy and you're eating
the right foods and you're not excluding
macronutrients like we talked about
before, and that's portion control. How
big are your portions? And you know how
big they are. Are they bad? Are they
good? Right? If they're bad, you got to
fix it. You got to stop eating two
plates of everything. You got to look at
how you can divide your plate
responsibly. I put a whole video
together on how to divide your plate so
that you can know you're getting it
right every single time. I'll actually
link that video for you. This is what it
looks like. I'll make sure I link it for
you at the end of this one so you can
get a grasp on how you can divide your
plate and get this right every single
time. It's actually very very easy to
do. But let's say you're doing that
right coming down to this last element
here and that is your consistency
levels. And this is where I think things
tend to fall apart. But you have to be
willing to answer the question and
define for yourself how low you want to
go. Where do you want to ultimately be?
So I say, what's consistency?
Consistency means how often are you
straying from your healthy eating plan.
If it comes down to having a cheat meal,
I'd say you're okay. You're certainly
okay to get yourself down from that
belly to that flat stomach. Absolutely
okay to do that. Can you have a cheap
meal every single week and get down to
that ultra rip condition sometimes if
you're doing everything else right? And
that's a big if. The thing is, you're
more likely to get to that ultra rip
condition if you're taking those cheat
meals down to let's say every other week
or certainly once a month. Okay. Now, if
it's a cheat day, can you get down to
that flat stomach? I have an issue here.
I don't think you really can get down to
that flat stomach consistently. By doing
that, by having a cheat day every single
week, you could do a lot of damage in a
single cheat day that can undo a hell of
a lot of good that you've been
accumulating over the course of the rest
of that week. And finally, if you're
having a cheat year, my question would
be, are you Jesse? I mean, do you ever
eat right? Because honestly, guys, if
you're never willing to have consistency
here, then we already know what the
issue is. You're never going to maximize
the results that you see there and be
doing everything you can possibly be
doing if you're not supplementing your
training along with your nutritional
improvements. The first thing I'm going
to start with is your cardio and
conditioning. Because a lot of people
will do this. They get a little bit less
food that they're taking in. They're
creating a caloric deficit and then
they're jumping on an elliptical and
they're trying to burn a few extra
calories. Why is that never the most
successful way to do this? Because
you're not building muscle doing that.
And building muscle is going to be your
absolute best friend when it comes to
creating an easier job for your body to
get to lower levels of body fat and most
importantly to maintaining them. muscle
being much more active tissue is going
to metabolically help you even at rest
to get to that lower body fat level and
maintain it and even go beyond what it
is you thought you were capable of.
Cardio and conditioning while important
for your heart isn't necessarily the
best option. However, if the answer is
no, I don't do anything or even yes, I
do do cardio and conditioning, my next
question always becomes what's your body
fat level? Because your body fat level
is going to give me the best
recommendation from there. If you're
less than 15% for men or less than 25%
for women, then I would actually say to
you if you want to make some additional
drops in body fat levels, increase your
cardio and conditioning to two to four
times per week. However, if you're above
15% for men or maybe even 20% for men
and you're above 25% or 30% for women,
I'm not necessarily recommending that
you focus here. I'm not saying don't do
this. I'm just saying this is not going
to have the biggest impact for the two
reasons I just said. Number one,
nutrition is always going to be your
bigger play here. And number two, you
should be doing this prioritizing
nutrition and weight training. Okay?
Because weight training should always
come as your focus when you're try when
you're at higher body fat levels and
you're trying to get down your cardio
then come in second to this. Okay? But
again, weight training, yes. How often?
How many times per week? Less than three
times. Up it up it more. Three to five
times is where I want to see you be
everybody. If the answer is no, of
course start three to five times per
week. Then we go over here and this is
kind of the holy grail here where we
kind of get to a chance to mix the two
and that is complexes. Are you doing
complexes? Yes. Great. Are you doing
complexes? No. Start two to three times
per week. So the complexes are where we
combine compound movements into one flow
so that we can do like a barbell row
into a hang clean into an overhead press
into a front rack reverse lunge things
like that where we can actually move a
lot of muscles in one coordinated
movement flow. You're going to build
muscle here and you're going to burn
calories and it fits into this realm of
weight training and it fits in nicely
inside of this three to five times a
week training. So, even if you're doing
standard weight training and strength
training, you can fit your complexes
into those workouts, too. Which brings
me to my fourth and final question here,
and that is about your ab training. If
you do this guys, again, if your first
answer is no, I don't do any of it, then
my answer would be, hey, start now. And
it's not just that, not just your rectus
abdominis, your six-pack, but it's your
entire core that I want you to work,
which I'll get into in a second. If the
answer is yes, I do it, then my next
question would be, how many times per
week do you do it? And if you say three
or less, then my recommendation is going
to be to do more than three. You see, I
believe in even up to daily ab training
for no more than 10 minutes at a time is
incredibly impactful when it comes to
losing body fat. You're probably
thinking, "Wait a second, there's no s
Jeff, what have you lost your mind?" No,
I'm not talking about spot reduction of
body fat. I'm talking about the visual
impact and the side effect that training
these muscles will have on your overall
outlook as you attempt to get closer to
that goal of yours, whatever it might
have been, the flat stomach or
incredibly ripped. You see, because at
even higher levels of body fat, when you
train the muscles underneath, you will
actually see them and you can see the
upper abs, you can start to see the
upper obliques, but you're not going to
see anything if you haven't taken the
time to be dedicated to training those
muscles. So, I want to see increase the
consistency here because not only that,
I found a second effect from doing this.
When you can commit to just a five
minute routine or seven minute routine,
we've got plenty of them up on YouTube
here. That sometimes is the impetus to
get you going. You're like, you know
what? I can do this for seven minutes.
I've done it now 10 days in a row. I've
done it 20 days in a row. I've done it
for a month straight. I like to see the
results I'm actually seeing here. I'm
getting encouraged by this. And that in
of itself provides additional motivation
to allow you to get the other components
here right. you're starting to eat well
more consistently. You're starting to
increase your training. You're starting
to do all those things right. You're
decreasing your drinking. Everything
starts to fall in place. Do not neglect
the importance of separate ab training
when it comes to the overall approach to
getting to those lower levels of body
fat. So guys, remember when it comes to
dropping body fat levels, the most
important thing you can do is look in
the mirror. Like I said, not to identify
where you're having a problem. We
probably already know that. I'm talking
about to answer these questions honestly
because it's only then that you can
actually start to make progress. We all
have areas that we need to work on,
guys. Me included. The thing is though,
you got to get honest with yourself
about where it is that you're falling
short right now because when you do and
you can start to address those areas,
that's when you start to make some big
progress. That's when you start to go
from here to here. And that's where you
can go from there to here. It's all a
matter of the levels of sacrifice that
you're willing to make and the level of
consistency you're able to do that in.
If you're looking for a program, guys,
that makes this a lot easier to follow
than you think, we include meal plans
and step-by-step workouts. You can get
them all over at athletics.com. If
you're looking for a program that will
help you with the core training aspect
of it, we have our core for abs program.
Again, that's available at
athletics.com. The fact is, guys, I'm
just looking for you to become more
consistent in what you're doing right
now to get to a better place than you
are right now. If you found the video
helpful, leave your comments and thumbs
up below. Let me know what I can do for
you in the days and weeks ahead. I'll
make sure I do those. And if you haven't
already, guys, click subscribe and turn
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new video when we put one out. All
right guys.