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  • What's up guys? Jeff Cavaliere, ATHLEANX.COM.

  • Today's going to be a little bit of a rant video. But you know what comes with a rant,

  • The Truth!

  • And today the Truth about getting Abs is always going to reside around your nutrition.

  • But the fact is, many people will complicate the nutrition unnecessarily along the way.

  • Whether it be consciously or whether it be a subconscious thing.

  • Because we want to have something stand in the way of actually doing what we know we

  • need to do to get Abs.

  • Well we don't need to do that.

  • I'm going to simplify today a 5 step plan for you on how to get your Abs to start showing,

  • regardless of what you look like now.

  • Because I can tell you this, when I started this very same 5 step plan that I'm going

  • to share with you here today, I didn't have Abs.

  • And I had nothing of what you might see here today.

  • But I do know this works. Because I did use this myself and I know that the simplicity

  • behind this is the key.

  • Because if you can't do something consistently forget about this long term effectiveness

  • and that's what we have to fix, ok.

  • Ok, step one, are you ready for it?

  • Cut The Crap!!

  • And I mean this two different ways guys.

  • Number one, Cut the Crap, start being honest with yourself about the foods that you know

  • you shouldn't be eating.

  • If you have this idea about wanting to chase a 6 Pack, which we will put up here as the

  • end goal.

  • We know that it's not something that everybody has.

  • It requires effort, it requires dedication.

  • Then there are things along the way that you're going to have to sacrifice.

  • And for you to pretend that you don't know what the Crap is in your diet that you need

  • to cut out, that's just lying to yourself.

  • So I know that it's probably not the answer you WANT to hear but it's the answer that

  • you NEED to hear.

  • And that is, you need to start right away by cutting the Crap out of your diet.

  • And I can tell you first and foremost, speaking from experience, I was the absolute worst

  • eater on the planet.

  • I used to have fast food all the time, every dinner, pretty much.

  • I used to eat Entenmann's, I've talked about this before, every morning for breakfast,

  • Dunkin Donuts for breakfast.

  • I used to bring Hostess cupcakes, Ding Dongs, Ring Dings, Snowballs, that was my lunch,

  • Otis Spunkmeyer cookies.

  • I'm plugging a lot of brands here but unfortunately I don't support them anymore because I don't

  • eat any of their Crap.

  • So I got rid of it.

  • But you have to do that right now, whether it's excess alcohol, you've got to make sure,

  • if you have to question whether it's excess, it's probably excess.

  • You want to make sure that you get those things out of your diet as soon as you possibly can.

  • Because you're only fooling yourself and lying to yourself the longer you keep them in there,

  • thinking that you're going to be able to keep them in your diet long term,

  • I'm saying long term and still be able to have the 6 Pack that you want.

  • Ok now that the Crap is out of your diet, the second phase here is one that actually

  • might shock you.

  • Because it's counterintuitive to what a lot of the keyboard scientists will tell you out

  • there on youTube.

  • And that is you actually should be Eating More Often.

  • You see if you Eat More Often there's three things will happen that actually allow you

  • to start seeing that 6 Pack a little faster.

  • Number one it's a habitual thing, it's habit forming.

  • It's teaching you to look at nutrition as fuel instead of looking at nutrition as a

  • reward for being a good boy when you were a kid.

  • Alright you did something good, mommy gave you a chocolate sundae.

  • Well that's not going to happen here anymore guys.

  • You've got to start looking at food as the fuel to get you through the day at your peak

  • performance.

  • Like an Athlete would view their food. If we can get to that point, we're one third

  • of the way.

  • The next thing that happens is, we want to stabilize our blood sugar by eating more frequently.

  • Now forget about the implications of whether we eat our 42 grams of protein in the morning

  • or we divide it in 21 grams at breakfast and 21 grams at lunch, and stuff, about how anabolic

  • or not that is.

  • Guys it's probably not going to matter all that much at all. There's studies that show

  • that.

  • I'm not talking about that, I'm talking about the implications on blood sugar stability

  • and how that makes you feel,

  • and feel more energetic throughout the entire day by having a steady blood sugar as opposed

  • to succumbing to the peaks and the valleys.

  • The third thing that happens when we eat more often is we actually then are more able to

  • control our portion sizes.

  • Because if you're supposed to eat every 2 and a half to 3 hours what winds up happening

  • is you might not be hungry enough to overeat,

  • or crave or indulge in something you might not necessarily want to later in the day,

  • because you've controlled your hunger throughout the day.

  • So it's for all the reasons that you never are told about.

  • It's for all the reasons that aren't in the scientific journals but it's for the reasons

  • that we actually get it to work when we do it long term.

  • Ok now we're going to move on the phase three.

  • You Cut the Crap out, you're Eating More Often, and now it's the one that kind of trips people

  • up the most because they don't know they're doing it.

  • You've got to go back and take a second pass through that diet and start eating less of

  • the less obvious stuff that's not so good for you

  • and replace it with more of the stuff that you know is good for you.

  • What I mean by that is, I'll bring you back to my experience, when I was eating and trying

  • to transition myself to eating better, away from all that junk food that I was eating,

  • I started to eat chicken more often. I started to eat oatmeal more often because I was reading

  • that these were the things that I should be eating

  • and I started drinking juice because I knew it was healthier than maybe some of the soda

  • that I was drinking in the morning.

  • Ok, that's improvement but it's not where you need to be if you truly want to get your

  • 6 Pack to show and to show throughout the year, 365 days a year.

  • So, what you need to do is start looking at those choices again, could I make them better.

  • And in terms of chicken, yeah I was eating chicken but I was still eating chicken tenders

  • and chicken mcnuggets and all kinds of vat fried chicken.

  • Just because you're eating chicken doesn't necessarily mean that you're eating the right

  • kind of chicken.

  • So I educated myself that there are better ways and healthier ways to eat chicken and

  • prepare it which is what I started to do,

  • and I started to immediately see differences in gains by doing so, so I was encouraged

  • by it.

  • The next thing I did again, with oatmeal, I started to change the way I prepare my oatmeal.

  • It was easy enough to make the change.

  • And then use the Quaker Oats that came out of the packs and say I think I'm doing a good

  • thing, but I felt like it was candy at the same time.

  • Because I'm eating all that extra sugar, all that extra salt that's in those prepared,

  • along with the additives,

  • that's in those little prepared packets, until I made the change to go to Whole Grain Slow

  • Cooked Oats. Those are much healthier for you.

  • And again, when I made that switch, I could see the immediate differences in gains in

  • my physique as I was making them.

  • So I was encouraged to continue to do them and it wasn't bad. I loved what I was eating.

  • It wasn't like I went from eating something I liked to something I didn't, I'd already

  • made that change.

  • And I was now used to it and making more improvements along the way.

  • Same thing with juice. Guys at some point trust me, at some point, get rid of your sippy

  • cup, stop drinking juice and start drinking more water.

  • When you're a kid, it's ok. When you get to be an adult, I don't think juice is the best

  • thing in the world for you.

  • And it's not even because it tends to be loaded with sugar.

  • What happens here guys is we tend to drink things in place of what we know we should

  • be drinking more of, and that's Water.

  • And there's no way to replace the water that you need in your diet.

  • Especially if you're trying to develop a complete physique.

  • Your muscles thrive on water and everything you drink in place of that is not a substitution

  • for it.

  • It's something exactly that, drinking in place.

  • So get rid of the juice, start making more improvements and refinements on that second

  • go-through in your diet

  • and I promise you, you'll start to see a lot more improvements, this is where you see the

  • most.

  • But this is where people tend to need the most help because they may not realize some

  • of the things that they're still eating that aren't so great for them.

  • Ok so you Cut out the Crap, you're Eating More Often, you took a second pass through

  • that diet to get rid of the less obvious things that are causing a problem,

  • and now you're going to do something that's probably again, going to blow your mind a

  • little bit,

  • and that is you're going to start eating More Of the Good Foods.

  • See you don't want to be confusing yourself here guys with your pursuit of Abs of just

  • getting Abs.

  • Because you see even Christian Bale on the Machinist here had Abs but it doesn't mean

  • that he looked good.

  • If you want to look good and build muscle at the same time, you're going to have to

  • support that new muscle growth along the way.

  • So the goal here is not just to get Abs but to get Abs along with building lean muscle.

  • In order to do that, you're going to have to eat.

  • But we want to make sure that, there's a sequence we're following here, because you have to

  • had already gotten out those bad foods from your diet.

  • You have to have already abandoned those cheat days and those childlike needs for rewards

  • of hot fudge sundaes because you show up at work on time.

  • You've already gotten rid of that.

  • You've gone through the second pass-through and made sure you've gotten rid of those ones

  • that are a little bit more deceptively undermining your ability to get your Abs.

  • So now if you're locked in on the foods you're eating and you're really doing a good job

  • on selecting the proper nutrition to fuel your body,

  • well now you want to feed your body and especially if you're training hard, you want to feed

  • your body more.

  • Because that's the only way you're going to support your new muscle growth.

  • One of the big things that happens a lot of times, when guys go and they make these kinds

  • of radical changes to their eating style,

  • is they're getting in a lot fewer calories than they're used to because the foods they

  • swapped out were either loaded in fat or loaded in sugar or loaded in lots of extra calories,

  • so now they're finding themselves to be very very hyper caloric, enough to get Abs but

  • not enough to support that new muscle growth.

  • So you want to make sure that you are supporting it by eating more of these good foods that

  • now exist in your diet primarily.

  • And that brings us to our fifth and final phase here, which is to Supplement for Consistency.

  • Guys here we say it all the time, that consistency here is the key to looking good.

  • Not just for a few days but to looking good for a lifetime.

  • I try to stand in front of you here, 365 days a year now for the last 6 years and not just

  • look good but look better each time I step out.

  • At least that's the goal I have in mind.

  • And what I do is I practice what I preach.

  • And by doing so, I utilize my supplementation here as a very key part of me staying consistent

  • with my meals.

  • Because I know that we have to have a high focus on the quality of our nutrition.

  • Everything we just built up to, to this fifth and final phase, but nutrition can sometimes

  • be difficult to stay consistent with.

  • You guys know the challenges. I myself know the challenges.

  • I travel a lot for my job. I may not be within access to all the proper nutrition that I

  • need at any given notice.

  • But if I have my supplements and I have my supplementation available, I know that I can

  • get what my body needs right then and there, in a very convenient, travel friendly way.

  • So I do that.

  • But it doesn't have to be where you're running around on the road, it's just something that

  • you can take with you that you know you're delivering the proper nutrients,

  • you're getting protein to your muscles, you have everything your body needs and you're

  • getting it in a way that's very very, like I said, convenient and easy to do and easy

  • to follow.

  • At least less stress than to have to focus on getting all these meals throughout the

  • day to follow the recommendations that I've been giving you.

  • We also have the added benefit of supplementation providing us with the ability to take our

  • bodies to the next level by delivering things like Creatine.

  • Which we know is a highly researched supplement, ergogenic supplement that we know the benefits

  • are proven.

  • But we can't get it through food alone guys, we've talked about this many many times before.

  • Those that argue that you can get it from a steak, that's steak every single day.

  • Do you think that you're going to eat steak, first of all you might not have the budget

  • for steak every single day.

  • And your heart may not like the fact that you're going to eat steak every single day.

  • What you want to do is get the benefits of Creatine without having to have steak every

  • single day.

  • And the only way you're going to be able to do that is by taking in the proper supplementation.

  • So there's two big reasons why you want to do it.

  • But remember, focus on it when you need to focus on it.

  • If you're sitting there at 30-40% body fat, forget about the supplements at this point.

  • And forget about my supplements. I tell you that honestly all the time. It won't matter,

  • at that point it won't matter.

  • It's like throwing a deck chair off the Titanic. If you want to make a difference, do the things

  • you know you need to do now.

  • Start with step one, get rid of that Crap. That's the biggest thing. You know what it

  • is.

  • If you don't know what it is, I'd be shocked. You really probably know what you need to

  • start doing.

  • It's just that we feel like the need that we have to continue to reward ourselves with

  • the things that make us happy. And a lot of times food makes us happy.

  • But there's a lot of other ways to be happy too guys.

  • Looking in the mirror and loving what you see and liking what is looking back at you,

  • that can make you happy too, I promise you.

  • And feeling energetic and being able to go out with your wife and feel good standing

  • next to her.

  • Or being able to take your kids out and not feel like the Dad that has no energy to be

  • able to do something with them, that can make you feel great too.

  • And it can be far more rewarding than that piece of chocolate cake or whatever it is

  • that's tempting you at the moment.