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

[00:00] Drinking is one of those things that not

[00:02] a lot of us want to give up entirely. It

[00:04] is a factor and it's a big one. What's

[00:06] up guys from CavalereathleteX.com.

[00:08] So, you got some stubborn body fat,

[00:10] especially right here around the

[00:11] midsection. You want to get rid of it

[00:13] and all you're going to need is a

[00:14] mirror. I want you to look in the mirror

[00:16] because I want you to be able to answer

[00:17] the four questions that I'm going to ask

[00:19] you. Honestly, what this is, it's a lack

[00:22] of doing the right things often enough.

[00:24] And if you do the right things more

[00:26] often, you can go from here to here. And

[00:29] likewise, if you did the right things

[00:32] really often, almost all the time, you

[00:35] could do this. But I talked about this

[00:37] before. This isn't what everybody wants.

[00:39] And I'll give you the real honest answer

[00:41] why. Because not a lot of people want to

[00:43] do everything it takes to get here. In

[00:45] other words, they don't want to have to

[00:46] have the level of consistency and

[00:48] commitment and maybe foregoing some of

[00:50] the other things that are required to

[00:52] get here. This might be good enough, but

[00:54] the good thing is you're going to be

[00:56] able to tell what you need to do to get

[00:58] to whatever level it is that you're

[00:59] looking for. Drinking is one of those

[01:02] things that not a lot of us want to give

[01:04] up entirely. And you may not have to.

[01:06] Again, it depends on where you are in

[01:08] terms of where you're starting and where

[01:10] your goal is. The question, where do you

[01:11] sit right now? Because it is a factor

[01:13] and it's a big one. If your answer is

[01:15] no, well, congratulations. This is not

[01:17] one of the issues that's causing you to

[01:19] have any remaining fat that you're

[01:21] trying to get rid of. But the answer is

[01:23] yes. Well, then you got to ask yourself

[01:24] a few more questions and that is how

[01:26] many times per week are you drinking? Is

[01:28] it one to two times or is it more than

[01:30] two times? Right? Then the next question

[01:32] I ask is how much each time and be

[01:35] honest. Again, no one's listening to

[01:37] your answers other than you and I

[01:38] talking here. But how much each time?

[01:40] Let's say you do it one to two times per

[01:43] week and you have one to two glasses of

[01:44] wine or mixed drinks or maybe two to

[01:46] three beers in a sitting. That's about

[01:48] four to six beers in a week or maybe two

[01:50] to four glasses of wine in a week. Now,

[01:53] is that okay or not okay? This is okay

[01:56] if you're trying to get to that level

[01:57] of, let's say, a flat stomach. But if

[01:59] you want to get to that ultra ripped

[02:00] condition, then this is not going to be

[02:02] okay. If it's more than this, then

[02:04] again, it's not okay even to get

[02:06] yourself down to that flat stomach. If

[02:08] you're doing it more than two times a

[02:10] week, well, guess what has to happen? If

[02:11] it's more than two times a week, well

[02:13] then the consumption levels have to go

[02:14] down. It can't be up to two glasses or

[02:16] three beers. just got to come down to

[02:18] one glass of wine and maybe two beers at

[02:19] most at a sitting. So in total over the

[02:22] course of a week, you're ingesting less

[02:24] alcohol. And of course, if it's more

[02:25] than above, then it's not okay again.

[02:27] But the fact is here, guys, let's say

[02:29] you're at a given level of body fat

[02:31] right now and you are drinking. If

[02:33] you're trying to go lower, then go lower

[02:35] on your consumption of alcohol. There's

[02:37] no instance where drinking here is going

[02:39] to be beneficial to you in the long run

[02:41] if you're trying to decrease your levels

[02:42] of body fat. So the next thing we have

[02:44] to focus on is actually very closely

[02:46] related to drinking and it's the other

[02:48] stuff that we put in our bodies and we

[02:50] want to look for a caloric deficit

[02:51] because we know that in order to lose

[02:54] body fat we have to create a caloric

[02:56] deficit. However, my first question

[02:58] would be to you is are you or are you

[03:01] not creating one? If the answer is yes,

[03:03] it's not an instant congratulations

[03:05] because I have something listed over

[03:06] here and that is are you doing it

[03:08] responsibly or you doing it

[03:09] irresponsibly? There's a big difference

[03:11] guys. irresponsible is crashed diets, is

[03:14] consuming a very low amount of calories,

[03:16] is excluding certain macronutrients

[03:19] because you've heard they're bad for

[03:20] you, i.e. carbohydrates. Long term,

[03:23] that's not going to work. And long term,

[03:24] it's going to do more irreversible

[03:26] damage and more for setting your mind in

[03:29] a wrong place in terms of how you look

[03:31] at food in an unhealthy way. That's

[03:33] going to cause you to not succeed. So,

[03:35] in that case, it's not okay. If it's

[03:37] responsible, meaning two or 300 up to

[03:39] 500 calorie deficit per day through your

[03:42] intake of food, then I would say that's

[03:44] okay and you're doing the right thing

[03:45] and your pursuit of a flatter stomach or

[03:47] more rift condition. If the answer is

[03:49] no, I have three follow-up questions.

[03:52] The first one is, are you eating clean?

[03:54] And any trainer out there who's ever had

[03:57] to ask this question has probably heard

[03:59] the answer many, many times before, and

[04:00] that is, yes, of course, I'm eating

[04:03] clean. And then my next question would

[04:04] be, well, really? And then the answer is

[04:07] yes, of course I'm eating clean. And

[04:09] then my answer would be like, no, but

[04:11] seriously, we're friends. You can tell

[04:12] me. Eating clean is actually eating

[04:14] healthy. And eating healthy is something

[04:16] that you do on a regular basis. It's not

[04:18] something that you're doing temporarily

[04:20] or that you even put a name or a label

[04:22] on it. You just do it. And you eat more

[04:24] healthily. You understand what foods

[04:25] comprise a healthy diet. So, when we're

[04:28] there, then you got to talk about

[04:29] portion control because if you are

[04:31] eating really healthy and you're eating

[04:33] the right foods and you're not excluding

[04:35] macronutrients like we talked about

[04:36] before, and that's portion control. How

[04:38] big are your portions? And you know how

[04:40] big they are. Are they bad? Are they

[04:41] good? Right? If they're bad, you got to

[04:43] fix it. You got to stop eating two

[04:45] plates of everything. You got to look at

[04:47] how you can divide your plate

[04:48] responsibly. I put a whole video

[04:49] together on how to divide your plate so

[04:51] that you can know you're getting it

[04:52] right every single time. I'll actually

[04:54] link that video for you. This is what it

[04:55] looks like. I'll make sure I link it for

[04:57] you at the end of this one so you can

[04:58] get a grasp on how you can divide your

[05:00] plate and get this right every single

[05:02] time. It's actually very very easy to

[05:04] do. But let's say you're doing that

[05:06] right coming down to this last element

[05:08] here and that is your consistency

[05:09] levels. And this is where I think things

[05:11] tend to fall apart. But you have to be

[05:14] willing to answer the question and

[05:16] define for yourself how low you want to

[05:18] go. Where do you want to ultimately be?

[05:20] So I say, what's consistency?

[05:21] Consistency means how often are you

[05:23] straying from your healthy eating plan.

[05:26] If it comes down to having a cheat meal,

[05:28] I'd say you're okay. You're certainly

[05:30] okay to get yourself down from that

[05:32] belly to that flat stomach. Absolutely

[05:35] okay to do that. Can you have a cheap

[05:37] meal every single week and get down to

[05:39] that ultra rip condition sometimes if

[05:42] you're doing everything else right? And

[05:44] that's a big if. The thing is, you're

[05:46] more likely to get to that ultra rip

[05:48] condition if you're taking those cheat

[05:49] meals down to let's say every other week

[05:52] or certainly once a month. Okay. Now, if

[05:54] it's a cheat day, can you get down to

[05:57] that flat stomach? I have an issue here.

[05:59] I don't think you really can get down to

[06:01] that flat stomach consistently. By doing

[06:03] that, by having a cheat day every single

[06:06] week, you could do a lot of damage in a

[06:08] single cheat day that can undo a hell of

[06:10] a lot of good that you've been

[06:11] accumulating over the course of the rest

[06:12] of that week. And finally, if you're

[06:14] having a cheat year, my question would

[06:15] be, are you Jesse? I mean, do you ever

[06:18] eat right? Because honestly, guys, if

[06:20] you're never willing to have consistency

[06:21] here, then we already know what the

[06:23] issue is. You're never going to maximize

[06:25] the results that you see there and be

[06:27] doing everything you can possibly be

[06:29] doing if you're not supplementing your

[06:31] training along with your nutritional

[06:33] improvements. The first thing I'm going

[06:35] to start with is your cardio and

[06:37] conditioning. Because a lot of people

[06:38] will do this. They get a little bit less

[06:40] food that they're taking in. They're

[06:41] creating a caloric deficit and then

[06:42] they're jumping on an elliptical and

[06:44] they're trying to burn a few extra

[06:45] calories. Why is that never the most

[06:47] successful way to do this? Because

[06:49] you're not building muscle doing that.

[06:51] And building muscle is going to be your

[06:53] absolute best friend when it comes to

[06:55] creating an easier job for your body to

[06:58] get to lower levels of body fat and most

[07:00] importantly to maintaining them. muscle

[07:02] being much more active tissue is going

[07:04] to metabolically help you even at rest

[07:06] to get to that lower body fat level and

[07:08] maintain it and even go beyond what it

[07:10] is you thought you were capable of.

[07:11] Cardio and conditioning while important

[07:13] for your heart isn't necessarily the

[07:15] best option. However, if the answer is

[07:17] no, I don't do anything or even yes, I

[07:20] do do cardio and conditioning, my next

[07:22] question always becomes what's your body

[07:24] fat level? Because your body fat level

[07:26] is going to give me the best

[07:28] recommendation from there. If you're

[07:30] less than 15% for men or less than 25%

[07:33] for women, then I would actually say to

[07:35] you if you want to make some additional

[07:38] drops in body fat levels, increase your

[07:41] cardio and conditioning to two to four

[07:43] times per week. However, if you're above

[07:45] 15% for men or maybe even 20% for men

[07:48] and you're above 25% or 30% for women,

[07:52] I'm not necessarily recommending that

[07:54] you focus here. I'm not saying don't do

[07:55] this. I'm just saying this is not going

[07:57] to have the biggest impact for the two

[08:00] reasons I just said. Number one,

[08:02] nutrition is always going to be your

[08:03] bigger play here. And number two, you

[08:05] should be doing this prioritizing

[08:07] nutrition and weight training. Okay?

[08:09] Because weight training should always

[08:10] come as your focus when you're try when

[08:12] you're at higher body fat levels and

[08:14] you're trying to get down your cardio

[08:16] then come in second to this. Okay? But

[08:18] again, weight training, yes. How often?

[08:21] How many times per week? Less than three

[08:23] times. Up it up it more. Three to five

[08:26] times is where I want to see you be

[08:28] everybody. If the answer is no, of

[08:29] course start three to five times per

[08:32] week. Then we go over here and this is

[08:33] kind of the holy grail here where we

[08:35] kind of get to a chance to mix the two

[08:37] and that is complexes. Are you doing

[08:40] complexes? Yes. Great. Are you doing

[08:42] complexes? No. Start two to three times

[08:45] per week. So the complexes are where we

[08:47] combine compound movements into one flow

[08:51] so that we can do like a barbell row

[08:53] into a hang clean into an overhead press

[08:56] into a front rack reverse lunge things

[08:58] like that where we can actually move a

[09:00] lot of muscles in one coordinated

[09:02] movement flow. You're going to build

[09:04] muscle here and you're going to burn

[09:06] calories and it fits into this realm of

[09:08] weight training and it fits in nicely

[09:10] inside of this three to five times a

[09:12] week training. So, even if you're doing

[09:13] standard weight training and strength

[09:15] training, you can fit your complexes

[09:17] into those workouts, too. Which brings

[09:19] me to my fourth and final question here,

[09:21] and that is about your ab training. If

[09:23] you do this guys, again, if your first

[09:24] answer is no, I don't do any of it, then

[09:26] my answer would be, hey, start now. And

[09:28] it's not just that, not just your rectus

[09:30] abdominis, your six-pack, but it's your

[09:31] entire core that I want you to work,

[09:33] which I'll get into in a second. If the

[09:35] answer is yes, I do it, then my next

[09:36] question would be, how many times per

[09:37] week do you do it? And if you say three

[09:39] or less, then my recommendation is going

[09:41] to be to do more than three. You see, I

[09:43] believe in even up to daily ab training

[09:45] for no more than 10 minutes at a time is

[09:48] incredibly impactful when it comes to

[09:50] losing body fat. You're probably

[09:51] thinking, "Wait a second, there's no s

[09:53] Jeff, what have you lost your mind?" No,

[09:54] I'm not talking about spot reduction of

[09:57] body fat. I'm talking about the visual

[09:59] impact and the side effect that training

[10:01] these muscles will have on your overall

[10:03] outlook as you attempt to get closer to

[10:07] that goal of yours, whatever it might

[10:08] have been, the flat stomach or

[10:10] incredibly ripped. You see, because at

[10:11] even higher levels of body fat, when you

[10:14] train the muscles underneath, you will

[10:16] actually see them and you can see the

[10:18] upper abs, you can start to see the

[10:20] upper obliques, but you're not going to

[10:22] see anything if you haven't taken the

[10:23] time to be dedicated to training those

[10:26] muscles. So, I want to see increase the

[10:28] consistency here because not only that,

[10:30] I found a second effect from doing this.

[10:32] When you can commit to just a five

[10:34] minute routine or seven minute routine,

[10:36] we've got plenty of them up on YouTube

[10:37] here. That sometimes is the impetus to

[10:40] get you going. You're like, you know

[10:41] what? I can do this for seven minutes.

[10:43] I've done it now 10 days in a row. I've

[10:45] done it 20 days in a row. I've done it

[10:46] for a month straight. I like to see the

[10:48] results I'm actually seeing here. I'm

[10:49] getting encouraged by this. And that in

[10:51] of itself provides additional motivation

[10:53] to allow you to get the other components

[10:55] here right. you're starting to eat well

[10:56] more consistently. You're starting to

[10:58] increase your training. You're starting

[10:59] to do all those things right. You're

[11:01] decreasing your drinking. Everything

[11:02] starts to fall in place. Do not neglect

[11:05] the importance of separate ab training

[11:07] when it comes to the overall approach to

[11:09] getting to those lower levels of body

[11:10] fat. So guys, remember when it comes to

[11:13] dropping body fat levels, the most

[11:15] important thing you can do is look in

[11:17] the mirror. Like I said, not to identify

[11:19] where you're having a problem. We

[11:20] probably already know that. I'm talking

[11:22] about to answer these questions honestly

[11:24] because it's only then that you can

[11:26] actually start to make progress. We all

[11:28] have areas that we need to work on,

[11:29] guys. Me included. The thing is though,

[11:31] you got to get honest with yourself

[11:33] about where it is that you're falling

[11:34] short right now because when you do and

[11:36] you can start to address those areas,

[11:38] that's when you start to make some big

[11:39] progress. That's when you start to go

[11:41] from here to here. And that's where you

[11:43] can go from there to here. It's all a

[11:45] matter of the levels of sacrifice that

[11:46] you're willing to make and the level of

[11:48] consistency you're able to do that in.

[11:50] If you're looking for a program, guys,

[11:51] that makes this a lot easier to follow

[11:53] than you think, we include meal plans

[11:55] and step-by-step workouts. You can get

[11:57] them all over at athletics.com. If

[11:59] you're looking for a program that will

[12:00] help you with the core training aspect

[12:01] of it, we have our core for abs program.

[12:03] Again, that's available at

[12:05] athletics.com. The fact is, guys, I'm

[12:06] just looking for you to become more

[12:08] consistent in what you're doing right

[12:09] now to get to a better place than you

[12:10] are right now. If you found the video

[12:12] helpful, leave your comments and thumbs

[12:13] up below. Let me know what I can do for

[12:14] you in the days and weeks ahead. I'll

[12:16] make sure I do those. And if you haven't

[12:17] already, guys, click subscribe and turn

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[12:20] new video when we put one out. All

[12:21] right guys.