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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • Today we're talking about the best way to lose 5lbs of fat.

  • The fastest way to lose 5lbs of fat.

  • Guess who we're bringing in to demonstrate?

  • I never thought I'd say this, but Jessie, Mr. "I lost 5lbs of fat" now.

  • You're probably thinking "Jessie needed to lose fat?"

  • Well, if you remember what Jessie looked like just a little while ago right here, Jessie

  • was actually what we call "skinny fat".

  • What skinny fat is, yes, he was a thin person, but his body fat levels were too high.

  • In order to get rid of some of that we wanted to decrease his body fat, but at the same

  • time increase his muscularity.

  • Now he even has a budding 8-pack.

  • Boom He's got the sound effects down and all.

  • Now how are you going to do that?

  • Well, I brought Jessie in, not to just show off his physique, but to actually make him

  • be a living demo of what we're doing.

  • So we know that calorically, one of the best exercises you can do to burn the most calories

  • on a minute per minute basis is a burpee.

  • So go ahead and demonstrate the burpee while I do the rest of the video.

  • JESSIE: Through the whole video?

  • JEFF: Through the whole video.

  • While I'm talking, you demonstrate burpees.

  • Show everybody how you can burn-

  • JESSIE: Just keep going?

  • JEFF: Keep going.

  • So go ahead.

  • You can start now.

  • You can start now.

  • Make surelet me get a timer going for you.

  • Okay.

  • Go ahead.

  • That's it.

  • Attack the ground like you actually want to do a burpee.

  • There you go.

  • So now Jessie is going to do his burpees.

  • So some of you might be thinking "That's the best one?

  • I thought that was battle ropes.

  • Have you ever used battle ropes, Jeff?"

  • I have.

  • You can see me using them here.

  • This is definitely one of the better caloric burning exercises out there.

  • Someone might say "I read the split squat jump is one of the harder exercises that you

  • can burn the most calories doing."

  • And that's this exercise here.

  • The other people say "Jeff, you've talked about the king of conditioning exercises being

  • jump rope, and how that's your favorite for the number of calories that you can burn per

  • minute."

  • But let's stop and do some math.

  • Not you.

  • You keep going.

  • The math of it is what's actually sobering here.

  • If we took the jump rope, we'll start at the end, you could burn, doing 100 jumps per minute,

  • 15 calories every minute.

  • Now, that's a lot.

  • But when you extract that out, if you were to do 10 straight minutes of jump rope that's

  • 150 calories burned.

  • Now Jessie here, doing his burpees, burns about 12 calories per minute.

  • Maybe 11 because of the rate that he's doing them, but you burn between 12 calories a minute

  • and maybe up to 14, or 15 if you're really, really attacking it.

  • But as you can see here, his effort is starting to wane a little bit.

  • How long could he actually do this for?

  • So even if he's burning 12 calories a minute, how many minutes is he doing this for?

  • We can extrapolate that out again with the split squat jump where you're burning about

  • 11 calories a minute, and we can wrap it all up here with our battle ropes and that's about

  • 13 to 14 calories per minute.

  • So they're allokay, you can stop, Jessie.

  • You pretty much have.

  • You can pretty much burn, with these higher intensity exercises, in between 10 and 15

  • calories at best, averaged out, depending on the weight of the person that's doing them.

  • Is that the most effective way to burn fat?

  • More importantly, to lose 5lbs?

  • Well, if Jessie did this for 12 calories a minute, at 10 minutes is 120 calories.

  • If he did it every day for 10 days, that's 1200 calories.

  • For 20 days it's 2400 calories.

  • For 30 days it's 3600 calories.

  • Now that whole 3500 calories deficit to create a 1lb fat loss, that's actually been debunked

  • a little bit.

  • It's a little higher than that.

  • So let's say we're right on track.

  • Every day, what you just didnot what you actually did, but actually getting all

  • the way through 10 minutesfor 30 days straight it would have created a 1lb fat loss.

  • He would have needed to do that for 5 months to do that.

  • Could there have been a better way?

  • I'm going to tell you right now.

  • Absolutely.

  • Because Jessie didn't actually start doing what he's doing here by just doing burpees,

  • or by just doing split squat jumps.

  • Even though he's doing all of those things in our ATHLEANX program.

  • What he did do was, he cleaned up his nutrition.

  • You will never, ever, ever, ever be able to out train a bad diet.

  • I don't care how many changes you make to the secret exercises that you start doing,

  • and how many of them you think you're doing.

  • None of them will ever equate to being able to overcome a bad nutrition plan.

  • Jessie gets rewarded here.

  • You, my friend, I'm surprising you.

  • I wouldn't make him do that for no reward.

  • He gets his gummy bears.

  • So here you go.

  • You got it.

  • No, no, no.

  • Some gummy bears.

  • Only what you burned.

  • So you were going for, what?

  • Two minutes?

  • JESSIE: A minute.

  • JEFF: A minute?

  • No, probably about two minutes.

  • I'll give you two minutes.

  • 24 calories.

  • Do you know how many calories are in one gummy bear?

  • About eight.

  • So you getlet me do my math.

  • You get three gummy bears.

  • Here you go.

  • Three.

  • JESSIE: You're making these not fun anymore!

  • JEFF: So Jessie normally eats a bag of gummy bears.

  • So you see, he goes and does his two minutes of burpees, or three minutes of burpeestwo

  • minutes, or whateverhe earns three gummy bears.

  • That's all he can eat.

  • If he goes, and he crushes this, he's far exceeded any of the work that he's done here

  • and he's completely wasted his effort.

  • I don't want to see you guys make the same mistake.

  • Number one, two, three, four, five, six, seven, eight, nine, and ten on apriority list for

  • losing fat, and losing 5lbs the fastest is always going to be in the approach that you

  • take to your nutrition.

  • If you clean that up, if you get better at eliminating the garbage that you know you

  • shouldn't be eating, if you do that, you'll be amazed at how fast the weight will come

  • off.

  • But also, you need to support that with the total picture.

  • He has been training, he has been building lean muscle, he's been getting better able

  • to increase his basal metabolic rate because of the muscle that he's adding.

  • Keep in mind this, too: every day you keep doing your burpees you're going to become

  • better at them, and more efficient at them.

  • Meaning, you're not going to burn the same amount of calories you were burning in the

  • beginning.

  • So that effect that we had here, extrapolated over a month is actually going to be less

  • than that.

  • So you're probably going to have to go five weeks to be able to get the same effect for

  • burning the calories.

  • So remember, guys; conditioning plays an important role in the overall picture.

  • It helps to increase your cardiovascular health.

  • It gets your heart stronger.

  • It gives you the ability to increase your work capacity.

  • Your stamina is going to improve.

  • Your endurance will improve.

  • Your power endurancebecause of an exercise like thiswill make you more explosive,

  • and it will make you more athletic.

  • But at the end of the day, those are just attributes to a total picture.

  • Your nutrition is where it's going to begin and end.

  • If you're looking for a nutrition plan that puts it all out there for you, step by step,

  • makes it easyJessie hasn't had to really make a lot of hard changes, right?

  • JESSIE: No.

  • JEFF: It's been easy.

  • Once he had the awareness it's been pretty damned easy, and he's starting to look a hell

  • of a lot better.

  • You can do the same thing.

  • We include a nutrition plan in every one of our programs.

  • You can find out which program is specifically right for you by using our program selector

  • with the link below this video.

  • In the meantime, I have to confess.

  • I like to test Jessie, okay?

  • I always say "It's not what you do when people are watching.

  • It's what you do when you think people aren't watching you."

  • So I actually put Jessie through the test the last few weeks.

  • I'm going to wrap up this video with that.

  • You guys can see just how strong and dedicated he's actually been.

  • All right, guys.

  • I'll see you soon.

  • If you liked the video leave your comments and thumbs up and let me know what you want

  • to see here in a future video.