The 6 Biggest Mistakes to Lose Weight (AVOID THESE!)
What’s up, guys?
Jeff Cavaliere, ATHLEANX.com.
It’s that time of year again, but this video
is going to apply at all times of the year.
I want to share with you how to lose weight.
You guys know that I’m going to set the tone
from the beginning of this video.
I’m not going to bullshit you.
I’m going to tell you exactly what you need
to hear, and the things that will actually
These are the six biggest mistakes that people
make when it comes time to trying to do this.
First of all, the number one thing you need
to do is, you’ve got to hold yourself accountable.
Not anybody else.
When I talk about that, I’m talking about
a very deep, meaningful level.
Like, what is going to set this up as a different
scenario this time than it was any other time
that you tried to do this?
Are you trying to set the example for, let’s
say, your own children to be healthy?
Are you trying to be a fitter person because
you know that other people depend upon you,
both at work, and at home?
What is it that you’re going to do?
Are you going to – maybe it’s even a more
Your favorite TV show, you will not pull yourself
You want to watch it?
You only get to do so if you first work out.
Even someone like Jesse, we actually put him
on camera in front of all of you to make his
changes, and be held accountable by doing
so because if he stopped working out, he knew
he needed that.
He even asked me if he could do that.
He wanted that level of accountability.
Hold yourself accountable and I promise you,
things will change this year.
Especially if you go for that deeper, more
Next up we know that losing weight is always
going to have to factor at some point back
to how we’re eating.
I’m going to tell you this.
One of the biggest mistakes you’re making
is trying to setup an eating plan for yourself
that doesn’t mesh with your personality.
I’m going to give you an example.
If your issue with eating right now is that
you’re a grazer – meaning you eat at all
different times of day, with no real focus,
or plan on how, and when you do it – then
trying to jump into an intermittent fasting
lifestyle is going to set you up for failure,
and a big disaster.
Am I saying that intermittent fasting is not
going to work, or help you lose weight?
People are losing weight doing intermittent
The problem is, for you, you’ve just gone
completely opposite of how you tend to eat.
A grazer eating multiple times a day will
feel ultimately restricted by being put into
an eight hour eating window, or a six hour
Whereas, if your problem is eating in large
portions – not necessarily eating throughout
the entire day – the large portion eater
could benefit really well from having a shorter
time frame from which they can eat.
So that means maybe instead of having four
big, huge meals throughout the day, they’ve
consolidated that into a shorter eating period,
and that tends to work for you.
So you have to find the style of eating that’s
going to help you restrict calories – because
ultimately, that’s what they all do – in
the most effective way for you, and how you
are right now.
Mistake number three is one that I’ve talked
about here on this channel many times before,
but I’m going to say it again because it’s
going to matter to you.
That is: you’d better get your hydration started
early in the day.
75% of us walk around every, single day in
a dehydrated state, and we’re never, ever
caught up, no matter how much we try throughout
That is because we’re missing the best opportunity
we have for getting ahead.
That is to start focusing on it when you wake
20oz-30oz of water, the first thing you do.
It’s a great habit to get into now.
I say ‘habit’ because I will tell you this;
you can ask your friends, you can look around
those that you see in the gym that are ultra-fit,
you’ve never met someone incredibly fit that
isn’t also regimented.
That doesn’t have a routine.
That doesn’t have a series of habits.
Get into the habit of developing more healthy
habits, and I promise you, you’ll be in a
better spot next year this time, than you
are right now.
When it comes to drinking water your energy
levels depend upon it.
Even a small dip in your hydration levels
will cause you to feel more fatigued, more
foggy, but more importantly, probably less
likely to want to get your ass to the gym
later on that day.
If you stay hydrated and stay ahead of the
game your energy levels, and your anticipation
for actually wanting to go train will be high,
and you’ll never miss your workouts.
I guarantee it.
As we roll into mistake number four we have
to understand that any video about losing
weight is ultimately going to rely on your
ability to look at yourself, whether you’re
in clothes, or out of clothes, an notice the
changes that you’re making.
Those changes are what will inspire you to
continue to try and make more.
I’m going to tell you this: you’re absolutely
not going to like what you see if your only
efforts in the gym are jumping on a treadmill,
or trying to jump on the stair climber, and
do all of your exercises in that form.
The biggest thing you need to do to change
your body and the way it looks is to change
your body composition.
You need to build lean muscle, in addition
to losing weight.
The fact is, you can actually afford to lose
less weight if you improve your body composition
because you’re going to look better.
The more lean muscle you add, the more aesthetically
pleasing you’re going to be, the more you’re
going to like yourself in, and out of clothes.
The fact is, two people that weigh the same
with one carrying a lot more muscle mass than
the other, are going to look extremely different
standing side by side in their clothes.
One’s going to potentially look skinny-fat,
and the other one is going to look incredibly
You want to be the one that looks incredibly
fit, and that means you want to make sure,
without negotiating here, that your plan for
losing weight also includes picking up those
damn weights, and moving them around a little
Mistake number five is going to ruffle some
feathers here, but do me a favor and hear
When it comes to healthy fats you’d better
have a respect for how much of them you’re
Look, I’m a big believer in including healthy
fats in your diet, but you have to understand
– as we’ve pointed out here – any attempt
to lose weight is going to demand that you
get into a hypocaloric state.
Meaning, you are taking in fewer calories
than you are burning in a given day.
The caloric density of fats cannot be understated.
They’re twice as dense, calorically, than
carbohydrates, or proteins.
People think that they’ve heard how much carbons
are the enemy – which is not the case either,
by the way – and have flocked to eating
They’ve confused ‘healthy foods’ with ‘foods
that make you skinny’.
That is a big, big mistake.
If your attempt to lose weight in the coming
months is eating a salad every afternoon that
is filled with olive oil, avocados, and nuts;
I’m telling you, you’re not going to lose
a lot of weight.
Calorically, you’ve just loaded in about 1500
calories into that one, healthy salad.
Again, don’t get me wrong.
They are incredibly important, but you need
to eat your fats in moderation if you’re going
to be able to maintain a hypocaloric state
that is necessary for losing weight.
Keep your fats in your diet.
Do not cut them out.
But making smarter choices when it comes to
those is going to be critical for your ability
to lose weight once, and for all.
Last, but not least, one of the biggest mistakes
you could be making here, when you’re trying
to lose weight, is making this time look all
too similar to the last time.
You see, as soon as you head to the gym, and
you swipe that card, and maybe you break out
the same new shoes you got for Christmas last
year, and the same new gym outfit you got
last year, and you miss one workout; what
does it look like?
It looks like the same thing that happened
Immediately, you know that.
You recognize that, and you feel to yourself
“It’s all happening all over again.
I’ve already lost.”
So what you need to do is, you need to somehow
make this time look different.
I would first advise you to get a plan because
if you went there last year with no plan – you
didn’t know how many days a week you were
going to train, you didn’t know what you
were going to train while you were there,
you thought it was all about just doing the
cardio – whatever the thing is that you
did wrong, you’re going to be better off with
But if you had a plan, then do something else
Change the time that you go to the gym.
Change the gym altogether.
Maybe bring someone else to the gym with you
to, again, hold yourselves accountable.
Maybe, don’t even train at a gym at all.
Train at home this time, or maybe even introduce
some supplements that you’re now having to
hold yourself even more accountable toward
because you feel at least there’s something
different that you added.
It actually cost you some money, so now you
have to make sure that you’re holding up your
end of the bargain to allow those supplements
Whatever it is, you’ve got to make this time
look different from last time.
If you did have a plan, and it didn’t work,
guys, you know I have plans that will help
We lay everything out day by day, meal by
I try not, as a coach, to let you fail.
That’s my responsibility here as a coach;
to make sure that I can take you through your
workouts, motivate you, keep you motivated,
and keep you on track.
All of our plans are available over at ATHLEANX.com.
In the meantime, if you’ve found this video
helpful leave your comments and thumbs up
Let me know what else you want me to cover
here and I’m happy to do that for you guys.
I’ll be back here again soon.