The Fastest Way to Get Lean (From Any Starting Body Fat Level)

From high 30% to single digits.

Learn the fastest way to get lean, from any starting body fat level, by absorbing the information laid out by Jeff Cavaliere.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

If you find yourself on the quest for the quickest route to achieving a lean physique but are uncertain about where to commence, then you’ll definitely want to tune in to this enlightening video shared by Cavaliere.

In the following paragraphs, he delineates precise steps you ought to undertake if you harbour the desire to slash your body fat percentage from even the lofty 30s down to the coveted single digits. This comprehensive guide will delve into both the intricacies of training and the essential nutritional details imperative for the swiftest fat loss.

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The Fastest Way to Get Lean (From Any Starting Body Fat Level)

For best results with, check your current body fat level and follow the advice for moving to the next lower level.

Let’s commence our journey from the pinnacle, the upper echelons of the 30 per cent body fat range. In the absence of specific individual information, we can make some generalized assessments regarding factors contributing to elevated body fat levels.

Individuals in this category are likely to be inadequately physically active, and if they do engage in physical activity, it lacks consistency or sufficient intensity to effect change. Moreover, their dietary habits likely involve unrestricted indulgence in whatever food and beverage whims they desire.

The initiation point should involve the incorporation of zone 2 cardio, perhaps as simple as brisk walking at an intensity inducing breathlessness yet permitting conversation. A frequency of three times per week for 30 minutes is an ideal starting point.

Reducing alcohol intake should be a primary focus, as these easily dispensable calories can significantly contribute to effective weight loss. Aim for a 50% reduction in both consumption and frequency.

Lastly, without altering the composition of your diet, modify the frequency of meals to a clock-regulated schedule, ideally every 2.5 to 3 hours. This approach, known as prescriptive eating.

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High body fat percentage.

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To transition from the low 30 percent body fat range to the upper 20s necessitates an escalation in conditioning through 45-60 minute sessions, maintaining the three-times-per-week frequency. However, the pivotal recommendation here is the integration of strength training or weight training twice a week. This juncture marks the decision point between mere weight loss and achieving noticeable physique transformations.

The impact of workouts extends beyond the visual, enhancing your body’s metabolic efficiency to burn more calories at rest, thereby facilitating additional weight loss. Two total body workouts per week, such as the A and B workouts from the Perfect Beginner Workout, are highly effective.

Dietary adjustments involve further reduction in alcohol intake and the elimination of obvious junk foods, encompassing sweets, cakes, fried foods, and desserts.

Augmenting fibre and protein intake becomes the primary objective at this stage, fostering enhanced satiety and portion control, building upon the effects of timed eating in the initial step.

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Progressing into the low 20s mandates an increase in strength training frequency to three times per week, bolstering muscle-building endeavours. In tandem, cardio sessions can be reduced to twice a week, each lasting 60 minutes.

Refinement in meal choices becomes imperative, focusing on condiments, dressings, and food preparation. The plate division method, detailed for more clarity, becomes a valuable tool in this phase.

Transitioning from high teens to low teens in body fat percentage requires a dual emphasis. First and foremost, strength training should assume a central role, with a frequency of 4-5 times per week. The choice of split can vary, and guidance on selecting the optimal split is available in a linked video.

Incorporating HIIT training into conditioning becomes crucial at this point, allowing a reduction in time-crunched LISS sessions to 1-2 per week.

Nutrition remains the differentiating factor, necessitating a robust intake of high-quality protein. Premium protein powders prove invaluable. The paradigm shifts from occasional cheat meals to consistent adherence, establishing a rule of continuity in dietary habits.

To understand it better from the words of Cavaliere himself, click on the video below.

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A high body fat percentage is detrimental to your health and fitness for several reasons:

  • Increased risk of chronic diseases: High body fat percentage is associated with an increased risk of developing chronic diseases such as type 2 diabetes, heart disease, stroke, and certain cancers.
  • Reduced mobility: Carrying excess body fat can make it difficult to move around and perform physical activities. This can result in decreased mobility and a higher risk of falls and injuries.
  • Joint pain: Excess body fat can put additional strain on your joints, particularly those in your knees and hips. This can lead to joint pain and osteoarthritis.
  • Sleep apnea: High body fat percentage can increase your risk of sleep apnea, a condition that causes interrupted breathing during sleep and can lead to daytime fatigue and other health problems.
  • Decreased self-esteem: Many people with high body fat percentage may feel self-conscious or uncomfortable with their appearance, which can negatively impact their mental health and self-esteem.

You can counter that unwanted extra fat in your body in two ways. Exercise and nutrition. We have extensively covered how exercising can help and what you should be doing to decrease your body fat percentage.

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Why You Cannot Outrun a Bad Diet?

The phrase “you cannot outrun a bad diet” reflects the notion that no amount of exercise can compensate for a poor or unhealthy dietary pattern. In essence, it highlights the critical role that nutrition plays in overall health, weight management, and fitness outcomes. Here’s why this concept holds true:

  1. Calories In vs. Calories Out: Weight management largely revolves around the principle of energy balance, where the calories consumed (calories in) should match the calories expended (calories out). If you consume more calories than you burn, you’ll gain weight, regardless of how much you exercise. A bad diet that includes excessive calories, especially from unhealthy sources, can lead to weight gain even if you’re active.
  2. Nutrient Quality: Nutrient-dense foods provide essential vitamins, minerals, and other nutrients that support overall health and proper bodily functions. A poor diet lacking in these nutrients can lead to deficiencies, impaired immune function, and a host of health issues, regardless of your exercise routine.
  3. Metabolism: The quality of your diet can influence your metabolism. Highly processed, sugary, and fatty foods can negatively affect metabolic health, insulin sensitivity, and even hormone regulation. This can contribute to weight gain and other health problems over time.
  4. Exercise Alone Can’t Compensate: While exercise is essential for cardiovascular health, muscle development, and overall well-being, it’s not as effective at creating a caloric deficit as dietary changes. For instance, it’s much easier to consume excess calories through unhealthy foods than it is to burn those calories off through exercise.
  5. Long-Term Sustainability: Unsustainable diets, particularly crash diets or extreme calorie restriction, can lead to rebound weight gain once the diet ends. A balanced and healthy diet is more likely to be sustainable over the long term and can contribute to lasting weight management and health benefits.
  6. Body Composition: Nutrition significantly impacts body composition—how much lean muscle mass versus fat you have. Consuming inadequate protein or nutrients needed for muscle growth can hinder your fitness progress and goals.

In summary, the phrase “you cannot outrun a bad diet” underscores the importance of prioritizing a balanced and nutritious diet alongside regular exercise. While exercise provides numerous health benefits, it’s the combination of a healthy diet and physical activity that leads to optimal results in terms of weight management, fitness, and overall well-being.

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