00:00so you want to be ripped good cuz I know
00:01a thing or two about being lean and I
00:03will tell you this I boiled it down to
00:05five things I made a list that you can
00:07copy and if you do I promise you the
00:09same thing will happen for you too
00:10matter of fact it's not just me
00:12everybody that's lean and ripped does
00:14exactly these five things number one
00:16right here perform fasted cardio at
00:20least three times per week ideally
00:23before 6 a.m. okay the earlier the
00:28two include no carb and high carb days
00:32twice each week and that's twice no more
00:35no less number three I hope you're
00:38writing all these down drink one
00:41teaspoon apple cider vinegar 30 minutes
00:44after waking I'm sure you've probably
00:46heard about apple cider vinegar and its
00:48benefits 30 minutes after waking please
00:51number four is a big
00:53one never eat after 6:00 p.m. mom told
00:58you that I'm sure you should listen
00:59listen to Mom number five all important
01:04five here we go cycle lowd dose Trend
01:08with trt if you do oh wait hold on
01:11there's one other one here too oh it's a
01:15tip if you Sun your balls um that shows
01:18that it does improve androgens so Sun
01:20your balls Sun your balls perfect yeah
01:23don't do that as a matter of fact don't
01:25do anything on this list cuz none of
01:27this stuff is going to get you where you
01:29want to be and and keep you there see
01:31guys I know you've been given some of
01:32that advice actual advice and maybe
01:34followed it to no avail the reason why
01:36is because it's not the actual five
01:38things that you need to do and as
01:40someone that knows how to get lean I
01:41will share with you exactly what those
01:43five things are and if you copy them I
01:45promise you guys no [ __ ] straight on
01:48this is what you need to do and it works
01:49every single time and I will tell you
01:51right off the bat there is no ripped
01:53person year round walking around here
01:55that diets they don't as a matter of
01:58fact it doesn't even belong in their
02:00vocabulary if you want to be lean maybe
02:03even shredded then the word diet has to
02:06go completely by the wayside and you
02:08need to replace it with nutrition and
02:10there's a big difference between the two
02:12nutrition is how you fuel your body
02:14nutrition is the food that you put in
02:16your body to allow you to perform on a
02:18day in day out basis maybe even to a
02:20higher level if you're an athlete or
02:21even just working out in the gym but you
02:24need to think about a long-term approach
02:26because diet by its very nature is a
02:29temporary status we always say I'm going
02:31to go on a diet meaning that at some
02:33point you're going to be off of that
02:35diet it's temporary it's not sustainable
02:37and often times from a sustainability
02:39standpoint you're opting for things that
02:41are deprivation based I'm going to
02:43remove this from my diet or I'm going to
02:45restrict my time to this time eating
02:46each day they're so far from what you do
02:49right now how are you going to actually
02:50sustain that and the trick about dieting
02:52is whatever method you use to create the
02:55weight loss that you get and I'm not
02:57saying that there's not many methods
02:58that create lots of weight loss
03:00is going to be the same method that
03:01you're going to need to maintain if you
03:03want to maintain that weight loss so at
03:05some point if you've picked a method
03:07that you can't stick with you go back to
03:09eating the way you used to you're never
03:11going to be able to maintain that
03:12leanness number two you have to drink
03:15lots of water and I Know It kind of
03:16sounds like standard advice but it's
03:18much more than that hydrating your body
03:21sets the stage to metabolically make
03:25this whole process a lot easier and a
03:27lot of us walk around chronically
03:28dehydrated we don't drink enough water
03:30throughout the day I'll ask you right
03:32now how much water do you to drink you
03:34probably don't even know I'll tell you
03:36this it should be about 23 of your body
03:38weight in ounces so if you're 180 lb
03:42person you should be about 120 ounces of
03:44water per day it might sound like a hell
03:46of a lot of water especially if you're
03:48not drinking nearly that much right now
03:50so you can become much more conscious
03:51about that and when you do you start to
03:53understand better the difference between
03:54even thirst and hunger CU how many times
03:56throughout the day do you kind of think
03:58oh I'm really hungry but really it's
04:00just thirst if you drank a bottle of
04:02water you wouldn't feel that way it also
04:04helps to hydrate your muscles your
04:05muscles require water to perform at
04:07their best and if you want to look your
04:09best ultimately when you get lean you
04:10don't want to just be skinny this
04:12actually leads to our next point when
04:14you're trying to get lean don't just do
04:16cardio don't focus on cardio over other
04:20forms of exercise the one thing that you
04:22should be FOC or the one thing you
04:23should be focusing on more than anything
04:24else is going to be weight training and
04:27I know a lot of us don't do that when we
04:29think about weight weight loss or being
04:30lean and ripped we think about how much
04:32cardio we can do believe me every cardio
04:36bout that you have does burn calories
04:39but to such a minuscule amount in the
04:41big picture when you look at the end
04:43game the bigger contributor is going to
04:45be how much lean muscle can you put on
04:47your body because that active tissue
04:50that you walk around with and carry with
04:52you becomes a metabolic furnace it
04:54allows you to ingest more calories per
04:57day it gives you more flexibility in
04:59terms of some more forgiveness let's say
05:02in terms of what you put in your body
05:03because you have a Depot to store those
05:06calories and when you don't carry enough
05:08muscle around it becomes infinitely
05:09harder I'm not saying that cardio is
05:11useless I'm not saying that I'm saying
05:13that when it comes to the pursuit of
05:14being lean and ripped nutrition and
05:17strength training or weight training are
05:19your number one and 1A and they must be
05:22there and too many people skip it they
05:25go to the gym and they jump on a
05:26treadmill or they jump on an elliptical
05:29and they kind of bypass the weight
05:30training flip that mentality around
05:33prioritize weight training at least
05:34three times a week build as much muscle
05:36as you can through Progressive overload
05:38and don't just focus on strength because
05:40if you become so focused on strength and
05:43so in love and infatuated with the
05:44numbers of the the pounds that you're
05:46lifting sometimes as you get leaner
05:48those pounds will go down just a little
05:50bit you might lose 5% 10% of your
05:52strength as you get leaner and if you're
05:54solely focused on those numbers and
05:55hitting those PRS then you might
05:57actually become a little bit depressed
05:59as you become become leaner it's not
06:00going to work they don't work together
06:02what I'm saying is focus on building as
06:04much strength as possible but also make
06:07sure you have good my muscle connection
06:08make sure you're training through with
06:10intention that you're training the
06:11muscles that you want to and that's all
06:13Incorporated in a more well-rounded
06:15training plan strength training plan but
06:17it has to be there regardless of which
06:19exact plan you're following number four
06:22everybody that's ripped and lean walking
06:24around will prioritize their protein as
06:27a matter of fact the leaner you get and
06:29the more towards maintenance calorie
06:31levels that you're ingesting the more
06:33that protein becomes important because
06:35it helps to preserve the muscle that
06:37you've built right even if you get into
06:39a slight caloric deficit the tendency
06:42would be to become leaner you lose some
06:45additional muscle at the same time we
06:46don't want that and people that are
06:48ripped and lean year round understand
06:51this and they keep their protein content
06:53High I've given numbers before of7 G to
06:561.2 G per pound of body weight I'm
06:59saying when you're working out stick to
07:01around one gram per pound of body weight
07:03and maintain that and again the more you
07:06are close to your maintenance level of
07:07calories or even slightly below you must
07:10prioritize that protein and if you're
07:12having a hard time doing that protein
07:13Powers become very valuable in this case
07:16it's actually one of the main reasons
07:17why I created Pro 30g which you can find
07:19over at aex.com which allows us to get
07:2230 grams of protein per serving it just
07:24it makes the job of getting enough
07:25protein in much much easier that being
07:28said if you're just looking at the food
07:29on your plate just do a quick visual
07:32divide it up one3 of your plate should
07:34be allocated towards protein if you're
07:36out in a restaurant and you're looking
07:38at the menu items pick one that's
07:40centered around the protein like the
07:42name of the meal is based around the
07:43protein it's not like adding chicken to
07:46your pasta it's adding pasta to chicken
07:48it's a chicken dish with some pasta on
07:50it switch it around make sure that the
07:53main meal consists of protein and you're
07:55probably well on your way to meeting
07:56that requirement next thing and the big
07:58thing is you have to develop consistency
08:01because consistency is what keeps you
08:03lean we all can get lean but can we get
08:06lean and stay there and I'll tell you
08:08this before you start going God damn it
08:09because that's the place Jeff that I
08:10struggle I can't be consistent that's
08:13not true ask yourself what bad habit
08:16you've been really good at being
08:18consistent with over the course of time
08:20you might have more than one if that's
08:22the case it's not consistency it's
08:25consistency in doing the things that you
08:28can't sustain we all have a tendency to
08:31try to become consistent to fight for
08:33consistency and a habit that we have not
08:35yet obtained and the reason for that is
08:37because we're picking things that are
08:38too daunting and a lot of times you're
08:41focusing on that end goal losing 50
08:43pounds without First losing five be
08:46consistent in the approach that you can
08:48follow and it goes all the way back to
08:50that approach to eating the dieting find
08:53a way that you can eat that you can
08:55sustain and I'm not going to argue with
08:57you I don't care if you follow a certain
09:00approach that's different than mine hell
09:02I have carrot cake once a year I don't
09:04drink alcohol that is not a requirement
09:06for every person to be lean you do not
09:08have to follow exactly what I do to be
09:10lean there are many ways to do this you
09:13have to follow the one that you can
09:14sustain and is in line with the things I
09:16already said that they're a healthy
09:18eating plan that you can you know
09:19basically eat day in and day out to fuel
09:21your body but consistency is not your
09:23problem believe me we are far too
09:25consistent with the things that are we
09:27shouldn't be consistent with find
09:29something that you can lock in with I
09:30promise you you will and guys and I
09:32promise you no matter what level of body
09:34fat you're at right now it doesn't
09:35matter you can take it all the way down
09:37to whatever extreme level you want I'm
09:40not here preaching any one body fat
09:41level I'm saying that you can get much
09:43leaner than you are if you follow these
09:46five rules a matter of fact take these
09:48and just simply tear them up because
09:51they're not going to help you all these
09:53specific recommendations they might be
09:54the things that you wish worked but they
09:57won't and the things I just told you
09:58will if you're looking for a complete
10:00meal plan guys step by step and a
10:01training plan you can find them over at
10:03aex.com if you found the video helpful
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