Subtitles section Play video Print subtitles 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 sure – let 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 all – okay, 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 did – not what you actually did, but actually getting all the way through 10 minutes – for 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 get – let 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 burpees – two minutes, or whatever – he 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 endurance – because of an exercise like this – will 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 easy – Jessie 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.