Leptin and the neural circuit regulation food intake and glucose metabolism

what's up guys jeff cavaliere athleanx.com so you've got some stubborn body fat especially right here around the midsection you want to get rid of it well guess what I'm gonna help you to do that in this very video and all you're gonna need is a mirror not to look in and try to find where your body fat is we know that that's why you're here I want you to look in the mirror because I want you to be able to answer the four questions that I'm gonna ask you honestly because if you can do that I promise you you're gonna get to the goal that you've been trying to get to for the first time maybe ever alright so with that being said let's start asking those tough questions and more importantly giving me those honest answers all right so the first thing we need to do here is talk about how we're defining stubborn but because a lot of us will say look I just can't get rid of this but are you really trying and I'm serious because I'm not holding that against you but there's a difference between calling this stubborn body fat and maybe this guy that has a flat stomach but maybe has a little bit around the love handles it's calling that stubborn body fat because this right here is not stubborn what this is it's a lack of doing the right things often enough and if you do the right things more often you can go from here to here and likewise if you did the right things really often almost all the time you can do this but I talked about this before this isn't what everybody wants and I'll give you the real honest answer why because not a lot of people want to do everything it takes to get here in other words they don't want to have to have the level of consistency and commitment and maybe foregoing some of the other things that are required to get here this might be good enough and in matter of fact I'm okay with all of it it's what your goals are that matter to you but the good thing is you're gonna be able to tell what you need to do to get to whatever level it is that you're looking for alright so much surprised you that I'm going to talk right out of the gate about drinking but here's the reason why drinking is one of those things that not a lot of us want to give up entirely and you may not have to again it depends on where you are in terms of where you're starting and where your goal is if you want the flat stomach drinking can be very much part of that equation if you want to be extremely ripped it may have to become a very part of the equation and the reason for it is a couple of that number one drinking metabolically is handled by our body differently when we have it in our system our liver is going to preferentially want to metabolize it over fat for energy so you're interrupting your own process of trying to get rid of body fat if you engage in drinking more and more often besides that guys I understand that drinking provides something much more than a quenching of your thirst there's a social aspect to it people like to reminisce about old times and drink with friends or create new memories while they're drinking with friends and family they don't want to give it up entirely it doesn't mean that much to them it's not that valuable to have a ripped six-pack that they have to give up all drinking but that's where I have to ask you the question where do you sit right now because it is a factor and it's a big one if your answer is no well in congratulations this is not one of the issues that it's causing you to have any remaining fat that you're trying to get rid of but the answer is yes well then you gotta ask yourself a few more questions and that is how many times per week are you drinking is it one to two times or is it more than two times rather the next question I ask is how much each time and be honest again no one's listening to your answers other than you and I talking here but how much each time let's say you do it one to two times a week and you have one to two glasses of wine or mixed drinks or maybe two to three beers and they're sitting that's about four to six beers in a week or maybe two to four glasses of wine in a week now is that okay or not okay this is okay if you're trying to get to that level of let's say a flat stomach but if you want to get to that ultra ripp condition then this is not going to be okay if it's more than this then again it's not okay even to get yourself down to that flat stomach if you're doing it more than two times a week we'll get so it has to happen if it's more than two times a week well then the consumption levels have to go down it can't be up to two glasses or three beers it's got to come down to one glass of wine and maybe two beers at most out of sitting so in total over the course of a week you're ingesting less alcohol and of course if it's more than above that it's not okay again but the fact that it's here guys let's say you're at a given level of body fat right now and you are drinking if you're trying to go lower then go lower on your consumption of alcohol there's no instance where drinking here is going to be beneficial to you in the long run you're trying to decrease your levels of body fat so the next thing we have to focus on is actually very closely related to drinking and it's the other stuff that we put in our bodies and we want to look for a caloric deficit because we know that in order to lose body fat we have to create a caloric deficit however my first question would be to you is are you or are you not creating one if the answer is yes it's not an instant congratulations because I have something listed over here and that is are you doing it responsibly are you doing it irresponsibly there's a big difference guys irresponsible is crash diets is consuming a very low amount of calories is excluding certain macronutrients because you've heard they're bad for you ie carbohydrates long term that's not going to work and long term it's going to do more irreversible damage and more for setting your mind in a wrong place in terms of how you look at food in an unhealthy way that's going to cause you to not succeed so there's no instance where I believe that irresponsible decreasing of your caloric intake is a good idea so in that case it's not ok if it's responsible meaning two or three hundred up to five hundred calorie deficit per day through your intake of food then I would say that's okay and you're doing the right thing in your pursuit of a flatter stomach or a more ripped condition if the answer is no I have three follow-up questions the first one is are you eating clean in any trainer out there who's ever had to ask this question has probably heard the answer many many times before and that is yes of course I'm eating clean and then my next question would be well really and then the answer is yes of course I'm eating clean and then my answer would be like no but seriously we're friends you can tell me if you're eating clean and I see because we don't define clean eating if you're actually eating clean I say that all the time those that call it clean eating are likely not eating clean eating clean is actually eating healthy and eating healthy is something that you do on a regular basis it's not something that you're doing temporarily or that you even put a name or a label on it you just do it and you eat more healthfully you understand what foods comprise a healthy diet so when we're there then you got to talk about portion control because if you are eating really helpful you're eating the right foods you're not excluding macronutrients like we talked about before then come down to the next question that's portion control how big your portions and you know how big they are are they bad are they good right if they're bad you got to fix it you got to stop eating two plates of everything you got to look at how you can divide your plate response and I put a whole video together on how to divide your plate since you can know you're getting it right every single time I'll actually link that video for you this is what it looks like I'll make sure I link it for you at the end of this one so you can get a grasp on how you can divide your plate and get this right every single time it's actually very very easy to do well let's say you're doing that right well then it comes down to consistency because if you're eating healthy and your portion control is good but you still have body fat that it's got to be coming down to this last element here and that is your consistency levels and this is where I think things tend to fall apart but you have to be willing to answer the question and define for yourself how low you want to go where do you want to ultimately be so I say what's consistency consistency means how often are you straying from your healthy eating plan if it comes down to having a cheat meal I'd say you're okay you're certainly okay to get yourself down from that belly to that flat stomach absolutely okay to do that can you have a cheat meal every single week and get down to that ultra ripp condition sometimes if you're doing everything else right and that's a big if the thing is you're more likely to get to that ultra ripp condition if you're taking those cheat meals down so let's say every other week or certainly once a month okay now if it's a cheat day can you get down to that flat stomach I have an issue here I don't think you really can get down to that flat stomach consistently by doing that by having a cheat day every single week you can do a lot of damage in a single cheat day that can undo a hell of a lot of good that you've been accumulating over the course of the rest of that week and finally if you're having a cheat here my question would be are you Jesse I mean do you ever eat right because honestly guys would be never willing to have consistency here then we already know what the issue is all right so the third question up here has to do with your training and I guess it could be as classic is do you even lift well not that I mean do you do anything are you doing anything besides nutrition and I get it I've talked about how important nutrition is to your pursuit of dropping your body fat levels it's most important when it comes to dropping body fat levels however you're never going to maximize the results that you see there and we doing everything you can possibly be doing if you're not supplementing your training along with your nutritional improvements so we got a train and we can do three different types of training here the first thing I'm going to start with is your cardio and conditioning because a lot of people will do this they get a little bit less food and that are taken in they're creating a caloric deficit and then they're jumping on an elliptical and they're trying to burn a few extra calories why is that never the most successful way to do this because you're not building muscle doing that and building muscle is going to be your absolute best friend when it comes to creating an easier job for your body to get to lower levels of body fat and most importantly to maintaining them muscle being much more active tissue is going to metabolically help you even at rest to get to that lower body fat level and maintain it and even go beyond what it is you thought you were capable of cardio and conditioning while important for your heart isn't necessarily the best option however if the answer is no I don't do anything or even yes I do do cardio conditioning my next question always becomes what's your body fat level because your body fat level is going to give me the best recommendation from there if you're less than 15 percent for men or less than 25 percent for women then I would actually say to you if you want to make some additional drops in body fat levels increase your cardio and conditioning to two to four times per week however if you're above 15 percent for men or maybe even 20 percent for men and you're above 25 percent or 30 percent for women I'm not necessarily recommending that you focus here I'm not saying don't do this I'm just saying this is not going to have the biggest impact for the two reasons I just said number one nutrition is always going to be your bigger play here and number two you should be doing this prioritizing nutrition and weight training okay because weight training should always come as your focus when your truck when you're at higher body fat levels and you're trying to get down your cardio of them come in second to this okay but again weight training yes how often how many times per week less than three times up it up at more three to five times is where I want to see you be everybody it's just a prioritization of where this needs to be again can supplement with your conditioning on top of that but this is where I want you to be if the answer is no of course start three to five times per week then we go over here this is kind of the Holy Grail here where we kind of get to a chance to mix the two and that is complexes are you doing complexes yes great are you doing complexes no start to three times per week so the complexes are where we combine compound movements into one flow so that we can do like a barbell row into a hank lean into an overhead press into a front rack reverse lunge things like that where we can actually move a lot of muscles in one coordinated movement flow you're gonna build muscle here and you're gonna burn calories and it fits into this realm of weight training and it fits in nicely inside of this three to five times a week training so even if you're doing standard weight training and strength training you can fit your complexes into those workouts too which brings me to my fourth and final question here and that is about your ab training you see because it's not just regular training here but it's our abs that are in focus and I like to look at them as a separate area of focus because I know how impactful it can be if you actually add this to your current training if you do this guys again if your first answer is no I don't do any of it then my answer would be hey start now and it's not just that not just your rectus abdominus or six-pack but it's your entire core that I want you to work which I'll get into in a second if the answer is yes I do it my next question would be how many times per week do you do it and if you say three or less then my recommendation is gonna be to do more than three you see I believe in even up to daily ab training for no more than 10 minutes at a time is incredibly impactful when it comes to losing body fat you're probably thinking wait a second there's no set Jeff what have you lost your mind no I'm not talking about spot reduction of body fat I'm talking about the visual impact and the side effect that train these muscles will have on your overall outlook as you attempt to get closer to that goal of yours whatever it might have been the flat stomach or incredibly ripped you see because that even higher levels of body fat when you train the muscles underneath you will actually see them and you can see the upper abs you can start to see the upper obliques but you're not going to see anything if you haven't taken the time to be dedicated to training those muscles so I want to see increase the consistency here because not only that I've found a second effect from doing this when you could commit to just a 5 minute routine or 7 minute routine we've got plenty of them up on YouTube here that sometimes is the impetus to get you going you're like you know what I can do this for seven minutes I've done it now ten days in a row I've done it 20 days in a row I've done it for a month straight I like to see the results I'm actually seeing here I'm getting encouraged by this and that in and of itself provides additional motivation to allow you get the other components here right you're starting to eat well more consistently you're starting to increase your training you're starting to do all those things right you're decreasing your drinking everything starts to fall in place do not neglect the importance of separate ab training when it comes to the overall approach to getting to those lower levels of body fat so guys remember when it comes to dropping body fat levels the most important thing you can do is look in the mirror like I said not to identify where you're having a problem we probably already know that I'm talking about to answer these questions honestly because it's only then that you can actually start to make progress we all have areas that we need to work on guys me included the thing is though you got to get honest with yourself about where it is that you're falling short right now because when you do and you can start to address those areas that's when you start to make some big progress that's when you start to go from here to here and that's where you can go from there to here it's all a matter of the levels of sacrifice that you're willing to make and the level of consistency you're able to do that and if you're looking for a program guys that makes this a lot easier to follow than you think we include meal plans and step-by-step workouts you can get them all over at athleanx.com if you're looking for a program that will help you with the core training aspect of it we have our core for ABS program again that's available at athleanx.com the fact is guys I'm just looking for you to become more consistent in what you're doing right now to get to a better place than you are right now if you found the video helpful leave your comments that thumbs up below let me know so I can do for you in the days and weeks ahead I'll make sure I do those and if you haven't already guys click Subscribe and turn your notifications so you never miss a new video when we put one out alright guys see you soon [Music] you