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Build Muscle Lose Fat Nutrition Plan

12 Minute Workout for Muscle Mass HIT EVERY MUSCLE

What's up, guysé Jeff Cavaliere, ATHLEANX . This is what happens when you forget to filmthe intro before you do the workout, but it leads to an important point. What happenedin this workout you're going to see today is what left me in this position right nw.out of breath, barely able to talk. I'm doing it with just a barbell and a set of dumbbells. Guys, you can build muscle mass if you wantto trade in some of that workout length for intensity. Let me show you exactly how it'sdone. Alright, so first exercise we're going heavy. Mass building the exercise. Start withthe cornerstone heavy exercise like the deadlift.

The deadlift, for me, it's a leg exercisefirst and foremost. That first push and pull off the ground – it'sa push – I'm pushing with my legs and then of course I've got my low back, triple extension,my gluts, my traps, everything helping me to power this up. Pretty heavy here for me.An 8 rep max. I'm trying to get heavy weights done quickly. Now I come over here, now wehave to shift the focus. I'm shifting to a pushing exercise to giveall my pull muscles and my lower body a break. So we're going to a classic dumbbell inclinedbenchpress. So rom here I'm trying to go for about a 10 rep max here. Now, there isa metabolic carryover from the deadlift that

I just did. So it's going to make what's traditionally,maybe, might be your traditional 10 rep max; it might be a little bit less. Especially as you pile up round after round.So, here I'm working on my 10 rep max, I drop down, and I grab one dumbbell and I bringit over with me to do a really cool exercise. It's a hybrid of what we call a dumbbell shovelcurl. The shovel curl is done with both hands on the handle and it basically mimics a crossbodyhammer curl. So we're working forearms and biceps, brachialis,but then we've got to make it a little more difficult by going over the top with our press.In the press there's a lot of core strength

and stability through your abs, through yourobliques, to be able to maintain that position. I put myself on the ground, on my knees inorder to demand that my core do most of the stabilization. I don't have the benefit of my feet to dothat. Again, about an 8 rep max. It's just whatever you can do with the weight hat you'vechosen from the benchpress. Now, I'm at about 1:40 for that first grouping. I take advantageof some extra time here. I don't want to go into my deadlifts tired, okayé Again, it'smetabolic in terms of what happened from those other two exercises.

They were not really impacting the musclesI would use here on the deadlift.t so they've had a good amount of time to rest and recoverfrom that. I just want to make sure I have my breath so I'm not doing this in a fatiguedstate. So now I'm back to, in this case, the 405. Again, drive up. By this point, the workout,one round in and I'm kind of geared up and ready to go. Of course, I started with a littlebit of a warmup to get myself ready, but here I am now in the second works and I'mcranking now. Again, notice that first pull is just a straightleg movement. It's like a leg press up from the ground. Then once I get to the knees;boom! Shift right into the hips and make the

hips drive through and drive your whole bodyforward and pull the bar up. Now, back to the dumbbell bench again. So you can see,again, there's a few elements at play here. By stacking the exercises the way we're doingit we're actually allowing muscles to relax and rest without wasting time. Remember, it's 12 minutes. You don't havea lot of time here, but I'm trying to prove a point. You can definitely build muscle massdespite the fact that you may not have that much time. Sometimes there are more challenging.These are quot;density workoutsquot; we like to say. We're condensing what all is done here – 5rounds – which is basically 5 dead lifts


What's up, guysé Jeff Cavalier, AthleanX . Today we're going to commit a murder. We'regoing to kill four nutrition myths that need to die. They needed to die a long time agowhen it comes to building muscle. Okay, let's start off with our first one andthat is quot;Fats make you fatquot;. Guys, eating a lot of fat makes you fat, just like eatinga lot of carbs will make you fat, eating a lot of protein will make you fat, and eatinglots and lots of food in excess of your caloric maintenance level will make you fat. We've talked about, in order to lose fat youhave to be in a hypocaloric state. Eating

fats on their own is not going to cause aproblem unless you're eating them in excess. Here's a little caveat when it comes to fats,however, that maybe confuses people. That is that fats on a gram by gram basis– you've probably heard this a million times – are more calorically dense than a gramof carbohydrates or a gram of protein. For every gram of fats you're looking at 9 calories,versus the 4 calories of protein, or 4 calories of carbohydrates. Because of that you can't eat as many fats,or at least as much food containing fats as you might be able to of the other two. Peoplethat indulge in a lot of fats might find that

eating high quantities of these can make themfat. It's not the fat molecule itself that'smaking you fat. Please, don't avoid healthy fats. They are a major constituent of everycell in our body. You need them and you need them for optimal growth and hormones to beable to produce maximum muscle growth. Do not make this mistake; let's kill thisone right away. Next up, one I can't wait to actually personally throw a shovel fullof dirt on is this idea or concept that you can't eat past 6:00 PM, or you're going toget fat. You're going to turn into a big fat pumpkin because you eat after a certain periodof time in the day; you're cut off at night.

It's garbage. Guys, remember your body willutilize those calories if you're within your caloric maintenance level. If we still have6001000 calories, we don't have to get into the nuances of calorie counting. I cantell you all about how we can keep that much simpler, but we'll do that in a whole othertutorial. The idea is, if we're still below our caloricmaintenance levels, whether or not we eat those calories after 6:00 PM, or even 8:00PM, or as I can even vouch for myself, I've been eating dinner almost every single nightat 10:30 for the last three months. It has had no impact on my body fat levels. If anything,I feel I'm leaner in the last few months than

I have been at any point in my life. It doesn't all of a sudden trigger justbecause the clock says that it's after a certain point that you're going to start putting onbody fat. Your body is still utilizing those calories regardless of what time in the dayyou eat them. I will give you one big caveat, though when it comes to your delivery andyour timing of your meals. From a blood sugar stability standpoint – Imade this point very clear on this channel multiple times – your blood sugar stabilityis paramount as a guy who trains athletes, when it comes to optimizing performance. Youdon't want to be in a low blood sugar state

when you're trying to drive and illicit greatperformances from athletes. I think the same thing should apply to usas human beings. If you want to optimize your function, your level of focus throughout theday, supplying your brain with the fuels it prefers at a regular interval by keeping yourblood sugar stable is done by providing yourself with more frequent meals. It has nothing todo with your ability to either store fat, or burn fat because you're eating later inthe day. So let's quickly, please, throw one more shovelof dirt on that one and bury that forever. The next myth up is one that actually comesin the form of a question often. That is:

6 Pack Diet Plan Disaster CALORIE CUTTING

What's up, guysé Jeff Cavaliere, AthleanX . Today I'm going to break out the Smart Boardto discuss a dumb mistake that a lot of people make when it comes to dieting for a 6 pack. You see, if you rely on calorie restrictionas your main and sole method of getting to a lower body fat level, you're going to runinto a brick wall a lot harder and faster than the one behind me. Here's the problem: we know that in orderto create a body fat loss you have to create a caloric deficit. We talked about that alot of times before. There's a thermodynamic

law that states that we need to do that. That's a given. It doesn't mean it has tocome from calorie restriction because the biggest mistake people make – let's saythey're arbitrarily going to pick a 2000 calorie daily maintenance level; that's what yoursis. You want to create a 500 calorie deficit becauseyou know you need to do that in order to lose some weight and lose body fat. A lot of peoplewill do this completely through a 500 calorie restriction on what they eat. That's the easy way to do it and it's thefastest way because a lot of people will find

that they'll get results doing this, but thenall of a sudden they hit that wall and they stop seeing results. It's extremely predictable because as you'redoing this, think about the calories that you're also restricting from your muscles.Your muscles are going to be your best friends; your metabolically most active tissue to allowyou to raise this set point. Not from 2000, but maybe to 3000 in a day.If you have the metabolically active tissue, like muscle, to stick and allow you to burnmore calories throughout the day just because of the muscle you have to maintain, you'regoing to allow yourself a lot more dietary

flexibility in the long term. That is how you get this thing done 365 daysa year like I preach. So you don't want to do it that way. What you want to do isif you're at 2000, maybe what you do – and a lot of people may not like to hear this– they'll restrict their calories by a little bit. Take the obvious thing out of your diet. You'reprobably already pretty low as it is. This is probably not what you're eating in a day,but again arbitrary numbers. Take something obvious out of your diet that you know youprobably shouldn't have from calories and

then go burn 400 extra calories to get yourselfdown here. That is going to create a much more effectiveplan because you're still supplying key calories to the muscle that you're trying to build.Maybe you're not even working out and if you're not doing that, that's an even bigger disasterthat we can talk about in a different tutorial. You'd better be working out at the same timebecause otherwise you're going to become skinny fat. You're going to get thin, but you'renot going to look very good. It's like getting abs, but having no muscle. It's like the oldsaying quot;Having tits on a bull.quot; There's no purpose for it.

If you want to have a much more effectiveplan, unfortunately for some, maybe uplifting for others; you're going to have to get yourass into the gym and you're going to have to work out and start burning some calories. Our burst training workouts that we have plentyof here at AthleanX are geared to do exactly that; help you to burn a lot of calories quickly.You don't have to spend all day to burn 400 calories. You're not going for a slowjog here through the park. As a matter of fact, if you've seen one ofour tutorials here we actually did a 10 minute workout – I'll link it right here – wherewe did nothing but burpees. 10 different variations

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