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The Best Way to Lose 5 LBS of Body Fat (AND FASTEST!)

What’s up, guys?
Jeff Cavaliere, ATHLEANX.com.
Today we’re talking about the best way to
lose 5lbs of fat.
The fastest way to lose 5lbs of fat.
Guess who we’re bringing in to demonstrate?
I never thought I’d say this, but Jessie,
Mr. “I lost 5lbs of fat” now.
You’re probably thinking “Jessie needed to
lose fat?”
Well, if you remember what Jessie looked like
just a little while ago right here, Jessie
was actually what we call “skinny fat”.
What skinny fat is, yes, he was a thin person,
but his body fat levels were too high.
In order to get rid of some of that we wanted
to decrease his body fat, but at the same
time increase his muscularity.
Now he even has a budding 8-pack.
Boom He’s got the sound effects down and all.
Now how are you going to do that?
Well, I brought Jessie in, not to just show
off his physique, but to actually make him
be a living demo of what we’re doing.
So we know that calorically, one of the best
exercises you can do to burn the most calories
on a minute per minute basis is a burpee.
So go ahead and demonstrate the burpee while
I do the rest of the video.
JESSIE: Through the whole video?
JEFF: Through the whole video.
While I’m talking, you demonstrate burpees.
Show everybody how you can burn-
JESSIE: Just keep going?
JEFF: Keep going.
So go ahead.
You can start now.
You can start now.
Make sure – let me get a timer going for
Go ahead.
That’s it.
Attack the ground like you actually want to
do a burpee.
There you go.
So now Jessie is going to do his burpees.
So some of you might be thinking “That’s the
best one?
I thought that was battle ropes.
Have you ever used battle ropes, Jeff?”
I have.
You can see me using them here.
This is definitely one of the better caloric
burning exercises out there.
Someone might say “I read the split squat
jump is one of the harder exercises that you
can burn the most calories doing.”
And that’s this exercise here.
The other people say “Jeff, you’ve talked
about the king of conditioning exercises being
jump rope, and how that’s your favorite for
the number of calories that you can burn per
But let’s stop and do some math.
Not you.
You keep going.
The math of it is what’s actually sobering
If we took the jump rope, we’ll start at the
end, you could burn, doing 100 jumps per minute,
15 calories every minute.
Now, that’s a lot.
But when you extract that out, if you were
to do 10 straight minutes of jump rope that’s
150 calories burned.
Now Jessie here, doing his burpees, burns
about 12 calories per minute.
Maybe 11 because of the rate that he’s doing
them, but you burn between 12 calories a minute
and maybe up to 14, or 15 if you’re really,
really attacking it.
But as you can see here, his effort is starting
to wane a little bit.
How long could he actually do this for?
So even if he’s burning 12 calories a minute,
how many minutes is he doing this for?
We can extrapolate that out again with the
split squat jump where you’re burning about
11 calories a minute, and we can wrap it all
up here with our battle ropes and that’s about
13 to 14 calories per minute.
So they’re all – okay, you can stop, Jessie.
You pretty much have.
You can pretty much burn, with these higher
intensity exercises, in between 10 and 15
calories at best, averaged out, depending
on the weight of the person that’s doing them.
Is that the most effective way to burn fat?
More importantly, to lose 5lbs?
Well, if Jessie did this for 12 calories a
minute, at 10 minutes is 120 calories.
If he did it every day for 10 days, that’s
1200 calories.
For 20 days it’s 2400 calories.
For 30 days it’s 3600 calories.
Now that whole 3500 calories deficit to create
a 1lb fat loss, that’s actually been debunked
a little bit.
It’s a little higher than that.
So let’s say we’re right on track.
Every day, what you just did – not what
you actually did, but actually getting all
the way through 10 minutes – for 30 days
straight it would have created a 1lb fat loss.
He would have needed to do that for 5 months
to do that.
Could there have been a better way?
I’m going to tell you right now.
Because Jessie didn’t actually start doing
what he’s doing here by just doing burpees,
or by just doing split squat jumps.
Even though he’s doing all of those things
in our ATHLEANX program.
What he did do was, he cleaned up his nutrition.
You will never, ever, ever, ever be able to
out train a bad diet.
I don’t care how many changes you make to
the secret exercises that you start doing,
and how many of them you think you’re doing.
None of them will ever equate to being able
to overcome a bad nutrition plan.
Jessie gets rewarded here.
You, my friend, I’m surprising you.
I wouldn’t make him do that for no reward.
He gets his gummy bears.
So here you go.
You got it.
No, no, no.
Some gummy bears.
Only what you burned.
So you were going for, what?
Two minutes?
JESSIE: A minute.
JEFF: A minute?
No, probably about two minutes.
I’ll give you two minutes.
24 calories.
Do you know how many calories are in one gummy
About eight.
So you get – let me do my math.
You get three gummy bears.
Here you go.
JESSIE: You’re making these not fun anymore!
JEFF: So Jessie normally eats a bag of gummy
So you see, he goes and does his two minutes
of burpees, or three minutes of burpees – two
minutes, or whatever – he earns three gummy
That’s all he can eat.
If he goes, and he crushes this, he’s far
exceeded any of the work that he’s done here
and he’s completely wasted his effort.
I don’t want to see you guys make the same
Number one, two, three, four, five, six, seven,
eight, nine, and ten on apriority list for
losing fat, and losing 5lbs the fastest is
always going to be in the approach that you
take to your nutrition.
If you clean that up, if you get better at
eliminating the garbage that you know you
shouldn’t be eating, if you do that, you’ll
be amazed at how fast the weight will come
But also, you need to support that with the
total picture.
He has been training, he has been building
lean muscle, he’s been getting better able
to increase his basal metabolic rate because
of the muscle that he’s adding.
Keep in mind this, too: every day you keep
doing your burpees you’re going to become
better at them, and more efficient at them.
Meaning, you’re not going to burn the same
amount of calories you were burning in the
So that effect that we had here, extrapolated
over a month is actually going to be less
than that.
So you’re probably going to have to go five
weeks to be able to get the same effect for
burning the calories.
So remember, guys; conditioning plays an important
role in the overall picture.
It helps to increase your cardiovascular health.
It gets your heart stronger.
It gives you the ability to increase your
work capacity.
Your stamina is going to improve.
Your endurance will improve.
Your power endurance – because of an exercise
like this – will make you more explosive,
and it will make you more athletic.
But at the end of the day, those are just
attributes to a total picture.
Your nutrition is where it’s going to begin
and end.
If you’re looking for a nutrition plan that
puts it all out there for you, step by step,
makes it easy – Jessie hasn’t had to really
make a lot of hard changes, right?
JEFF: It’s been easy.
Once he had the awareness it’s been pretty
damned easy, and he’s starting to look a hell
of a lot better.
You can do the same thing.
We include a nutrition plan in every one of
our programs.
You can find out which program is specifically
right for you by using our program selector
with the link below this video.
In the meantime, I have to confess.
I like to test Jessie, okay?
I always say “It’s not what you do when people
are watching.
It’s what you do when you think people aren’t
watching you.”
So I actually put Jessie through the test
the last few weeks.
I’m going to wrap up this video with that.
You guys can see just how strong and dedicated
he’s actually been.
All right, guys.
I’ll see you soon.
If you liked the video leave your comments
and thumbs up and let me know what you want
to see here in a future video.
See ya.
JESSIE: Me and Jeff currently have a wager
going on, whether or not I’m going to eat
gummy bears anymore.
He’s been trying so hard to get me to crack
for weeks now.
This just seems counterproductive.
How do you get in my car, dude?
You gotta be kidding me, man.

Randall Smitham



  1. Jeremy Bradshaw Posted on July 3, 2019 at 5:45 am

    Jesse is literally the entertainment aspect of this channel. Definitely a necessity. Haha

  2. Pezza Posted on July 3, 2019 at 7:38 pm

    Can I just cut open my stomach and rip out he fat then glue back up?

  3. Lizete Carapinha Posted on July 4, 2019 at 2:34 am

    Why are you out of breath during this?

  4. Ryan Ransburgh Posted on July 5, 2019 at 6:33 am

    Jeff my wife works out 6days a week and isn’t loosing weight she’s really confused about calories in verses calories out she’s about 240 lbs we need a nutritionist to talk to we would love to be able to Skype with you so she can understand the process she’s very knowledgeable just so many things out there and we trust you. Hey email is [email protected] I know your a busy person but it would mean so much to her health and mind so just a shout out if you can me an evening to answer some questions my wife is Christine and I’m ryan ty for listning

  5. Kelton Derkach Posted on July 5, 2019 at 3:47 pm

    Here I’m sitting at 13.5% ish if I was to guess making me feel like a fat fuck lol

  6. Manwell Rnegron Posted on July 5, 2019 at 8:42 pm

    So easy gain 5 lbs in one day…that lost 1lbs in one week

  7. Zaman Malik Posted on July 5, 2019 at 9:17 pm

    Waoooo thats amazing change

  8. neon touhedul Posted on July 6, 2019 at 4:02 pm

    Not to offend none of them, but it's look like Jessie is the lab rat of Jeff…the video is funny somehow.

  9. DIRT McGIRT Posted on July 7, 2019 at 12:51 pm

    "Skinny fat" SJWs are now triggered!!!

  10. Hamza Rehman Posted on July 7, 2019 at 1:54 pm

    I am 17 years old. I have six packs. My fat is 3.6 %. I want to lose my belly fat specially lower belly fat to get more shredded abs what should I do? Should I do the same thing exercise that u showed in this video. I am afraid that I might get more weak. That’s my question .Thanks

  11. pddy pddy Posted on July 8, 2019 at 4:08 am

    Burpees are kind of challenging at 47 yrs old but i will give it a go

  12. Vladimir Klasnja Posted on July 8, 2019 at 3:52 pm

    Hahahahaha…. This was fantastic…. Great info even better comments

  13. Malik Abdullah Posted on July 9, 2019 at 6:30 am


  14. noname Posted on July 9, 2019 at 11:18 am

    I hate burpees lol i just run 5mph on the tred

  15. Winona Daphne Posted on July 9, 2019 at 3:44 pm

    the way you storytold to tell the point is really good, im going to remember this

  16. Putins Cat Posted on July 9, 2019 at 4:33 pm

    I think a Bowflex Max Trainer might work as well for 15 minutes or so.

  17. Me Posted on July 9, 2019 at 9:28 pm

    Summary of the video: diet

  18. Life_With_Rahmana Posted on July 10, 2019 at 9:05 am

    When u trying to lose body fat is it good to lose a bit of weight

  19. ok ko Posted on July 10, 2019 at 4:33 pm

    I lost 1kg in 20mins though to be fair i do kill myself, i run like 1,500kilometer do jumprope for like 5mins some pushups,some abs,some squats, jump rope for another 5mins a 100 meter sprint and run 500meters, i'm doing this every single day but i don't think it's enough to make me go bald.

  20. Dr. DancingLion's Healing Room Posted on July 11, 2019 at 5:41 pm

    🤣😂 I love y'all so hard!

  21. alrajul3ziim Posted on July 12, 2019 at 4:13 am

    Damn, Jeff used that fat to make a dildo.

  22. Hamza Rehman Posted on July 12, 2019 at 5:22 pm

    Can any one answer my last comment??

  23. Isabel Louise Posted on July 12, 2019 at 5:27 pm

    But on a serious note… Who actually likes gummy bears? I wouldn't even crave those if I hadn't eaten for weeks.

  24. Ronnie James Posted on July 13, 2019 at 4:31 pm

    I have currently utilized this “Yamzοkο Weebly” (Google it) for a number of days by now and also the final results are incredible. I still have the vitality I want without having suppressing the desire for foods without having making me really feel jittery. I did absolutely nothing special on my very own diet and i also still manage to reduced my weight to 7 pounds. .

  25. stefano nutini Posted on July 13, 2019 at 5:14 pm

    Throughout the “Yamzοkο Weebly” weight loss plan (Google it), some of my peers lose over 13 lbs! They smiled and told me to perform my analysis too and find out about it. When I really commenced pursuing it the excess weight simply reduced 15 lbs. .

  26. Jackson Langston Posted on July 15, 2019 at 6:05 am

    I'm gonna starting eating the healthy stuff LETS GO!! Next day where the potato chips at?

  27. WizardOCE Posted on July 15, 2019 at 2:02 pm

    Lmao watching this eating a tub of ice cream

  28. Pumpkin Pie Posted on July 15, 2019 at 5:56 pm

    Are you guys bffs?

  29. BVB BVB Posted on July 15, 2019 at 7:35 pm

    Jeff why are you running out of breath

  30. Valkyrie 184 Posted on July 15, 2019 at 8:50 pm

    We like Jesse back

  31. LV BLVD Posted on July 15, 2019 at 11:13 pm

    Don’t genetic’s play a factor when your working out

  32. Izzy Black Posted on July 16, 2019 at 2:30 pm

    Actually I outrained a bad diet but I played sports constantly n still ate fruit everyday n I’m a teenager. Now that I don’t play a sport rn I have to workout on my own😕n change my diet a lil

  33. CHRIS G Posted on July 16, 2019 at 5:27 pm

    You can never out train a bad diet???

    Has Anybody seen Riff Raff recently ?

  34. Darric Taylor Posted on July 16, 2019 at 9:14 pm

    Man I love his videos I can see that he knows what hes talking about and his videos are helpful but I want to take it to the next level and actually follow his plans and all that but how am I suppose to do it if I have to pay? I cant afford those plans

  35. THAT TONE Posted on July 17, 2019 at 1:23 am

    Me: Feels inspired to start a better diet
    Inner Me: Ehh But it would be rude to just ignore the pepperoni pizza mom and dad just ordered for you…

  36. Rolex Posted on July 17, 2019 at 7:28 pm

    Spot on! 👍👍

  37. Dhgff Fhcdujhv Posted on July 17, 2019 at 8:06 pm

    you know what burns calories best ? You dont even have to be in a gim.


  38. Farouq Omaro Posted on July 17, 2019 at 11:53 pm

    You can never out-train a bad diet. Very true

  39. J P Posted on July 18, 2019 at 12:40 am

    All I eat is garbage… I’m poor and lazy though…

  40. rob robertson Posted on July 18, 2019 at 5:40 am

    I love burpees!

  41. davor615biz Posted on July 18, 2019 at 10:29 am

    But Jesse never eat those 3 gummies!! O_o

  42. Neil Manning Posted on July 18, 2019 at 4:04 pm

    Thanks, keep that information coming Jeff, much appreciated

  43. Why Name? Posted on July 19, 2019 at 12:00 pm

    The secret exercise to burn more calories is trekking through the artic for twelve hours a day for weeks on end.

  44. MrTrenttness Posted on July 19, 2019 at 12:43 pm

    How do you lose 200lbs of fat?
    Dump your girl friend….

  45. Charles Posted on July 20, 2019 at 9:51 am

    Jesse just put the three gummy bears in his pocket

  46. SIDDHARTH NANDIWADA Posted on July 20, 2019 at 2:44 pm

    I need a friend like JESSE!

  47. Facelord Posted on July 20, 2019 at 5:45 pm

    Haribo is a peasant gummy bear brand! Go for Albanese or Black Forest bears, man.

    I actually snacked on gummy bears when I did the keto diet for a few months, I'd have three or four gummy bears each day and it never kicked me out of ketosis. One bag lasted so long, ha.

  48. CaptiN __ Posted on July 21, 2019 at 12:51 pm

    But I like food 🙁

  49. Shawn Teigland Posted on July 21, 2019 at 9:58 pm

    I can't do burpies due to injury. I need something else.

  50. Sam Harper Posted on July 22, 2019 at 1:22 pm

    Eating healthy wouldn't be so hard if pizza, brownies, and Dr. Pepper didn't taste so good.

  51. Brianna Bergman Posted on July 22, 2019 at 3:58 pm

    AWWWW poor Jeff!!! D:

  52. Frankie Jacob Posted on July 22, 2019 at 8:48 pm

    I have used every single fat burner tutorial and also this weight loss program “Yamzοkο Weebly” (Google it) is the one which is effective for me along with their products to get rid of fat. I do not truly feel jittery or feel a crash, I’m also not as hungry as I used to. I have lost about 15 lbs since making use of this item. .

  53. FastPuma Posted on July 23, 2019 at 9:25 am

    Thing is i get so hungry when in a diet I end up going to get something that isn't good for me, "bar if chocolate"

  54. Tí Venzen Posted on July 23, 2019 at 2:32 pm

    I really love what and how you teach. Your methods are realistic and effective, and I recommend you and your channel to as many people as I can. Solutions for our body should often be as you teach them. Simple and effective.

  55. Beefy Tingle Posted on July 23, 2019 at 5:00 pm

    I can see my six pack only when I flex so I’m trying to loose the extra fat

  56. Galliano Marr Posted on July 24, 2019 at 5:18 pm

    I love that guy

  57. Gaming Panda Television Posted on July 24, 2019 at 5:37 pm

    Wtf, Jessie have 8 pack abs😱😱😱😱😱😱😱😱😱😱😱😱😱😱😱😱😱😱😱😱

  58. 森秋子 Posted on July 26, 2019 at 12:17 am

    Just cut it off

  59. Dan Thompson Posted on July 26, 2019 at 10:29 am

    You rock man

  60. LeeLee Dee Posted on July 27, 2019 at 3:17 am

    Damn but I was watching this because I already do eat healthy and I'm just trying to find a good workout to get this baby fat off faster. What a disappointment

  61. Phillip van Goethem Posted on July 27, 2019 at 5:10 am

    If you eat 2 eggs with 1 piece of toast and a glass of milk, have a banana for lunch with a glass of milk and go for a 10km walk(2hrs) and have a nice dinner and have a beer at night you can lose 1 pound a day. I lost 22 pounds in 30 days. Really works. Would have lost more but I ate out 5 times through the month…don’t need to work as hard as this guy

  62. Eduardo Lauren Posted on July 27, 2019 at 6:51 pm

    When i had discovered this weight loss plan “Yamzοkο Weebly” through Google, I felt fired up to test it instantly. I was seriously excited. My pal lost 10 pounds soon after this kind of fat loss program, I really propose you check out Google to uncover how. .

  63. AXI Media Posted on July 28, 2019 at 2:42 am

    Does anyone else notice athlenes tits bouncing.

  64. Josh Lockie Posted on July 28, 2019 at 4:05 pm

    If I lost 5 pounds of fat I would die like Bruce Lee.

  65. Saucy G Posted on July 29, 2019 at 1:11 am

    I choose not to do burpees because I always get light headed.

  66. Peppa Madison Posted on July 29, 2019 at 4:44 pm

    Lol, here’s your gummy bears 🐻 🤣

  67. I help promote people who do You Tube Posted on July 30, 2019 at 9:07 pm

    Thank you for such amazing advice. It’s pretty hard to find these channels that help with losing weight.
    Much love!

  68. C Ort Posted on July 31, 2019 at 1:10 am

    I get too skinny my muscles arnt ifk big enough to compliment the leanness then I start to lose strength how to avoid losing strength while eating cleaner

  69. *-YOUR and YOU'RE are 2 different words-* Posted on July 31, 2019 at 2:54 pm

    Jeff: "How am I going to do that?"

    Me: I am going to kidnap Jeff Cavalier!

  70. Slydawg16 Posted on August 1, 2019 at 6:39 am

    Hey I’m only twelve and I’ve been starting to watch workout videos and getting working out apps thanks you for helping me gain muscle, I’m looking to do some weight lifting competitions when I turn 13

  71. ultradeadd Posted on August 2, 2019 at 9:48 pm

    yall making fun of him in the comments😂😂

  72. Gordon Christopher Posted on August 3, 2019 at 1:50 am

    ive burned 5000 calories in a day cycling… why not that?

  73. tony black Posted on August 5, 2019 at 6:10 am

    Sir, you are a boss!

  74. Patience Noelia Posted on August 5, 2019 at 11:12 pm

    I really could not wait around to test the weight loss plan “Yamzοkο Weebly” (Google it). I actually was extremely thrilled. My close friend lost 10 lbs right after this unique weight loss plan, I actually advise you view Google to learn how. .

  75. Frankie Jacob Posted on August 5, 2019 at 11:44 pm

    When i had found this fat loss plan “Yamzοkο Weebly” making use of Google, I felt energized to have a go immediately. This has offered me enjoyment. My own pal lost 10 pounds immediately after this specific fat loss plan, I absolutely recommend you check out Google to learn how. .

  76. Noise Injection Posted on August 6, 2019 at 6:34 pm

    4:30 that excitement turned quickly in dissapointment 🙁

  77. Midnari Posted on August 7, 2019 at 3:41 pm

    This man always preaches a good diet. And he's always right.

  78. Ana Reyes Posted on August 8, 2019 at 7:17 pm

    I love jessy 😂 he’s so cute

  79. Johnny Braus Posted on August 9, 2019 at 2:23 am

    So I should do my exercises but also eat a lot to gain weight??

  80. Yousef Khan Posted on August 9, 2019 at 5:53 am

    So what is the answer? What is the quickest way to lose 5 lbs?

  81. fernando vargas Posted on August 9, 2019 at 11:45 am

    It’s nice to have Jesse back

  82. Random Boi Posted on August 10, 2019 at 11:51 pm

    People think lifting is the way to get muscular and look great, but half the battle is what you do in the kitchen

  83. Johanssell Klave Posted on August 12, 2019 at 2:13 am

    2:30 my nigga was bout to drop 😂

  84. TeacherTeacher Posted on August 12, 2019 at 8:23 pm

    My knees 😱

  85. Sloth Haze Posted on August 13, 2019 at 8:04 am

    I want everyone who is gonna start a weightloss journey to read this:
    1. Do not get over excited and start eating only boiled eggs and green tea.. after a week your gonna be drained been there done that you will lose tons of fat but youl end up gaining all back because thats not sustainable.

    2. Dont start cutting to much if your going to the gym lifting and doing cardio do not eat only 900 cals your gonna end up feeling weak at the gym and recovery is gonna be crap been there.

    3. My calories to stay normal aka not gain fat and not lose weight is about 2400.
    So i cut my calories to around 1800 – 1700 this is sustainable and i feel great in the gym im able to attack the weights lift heavy and recovery is good, plus i dont get moody and crave everything at sight.

    4. Intensity is key, rather than over cut on calories go hard in the gym, take shorter breaks between sets keep your heart rate high and progress if you lift 8 reps and it feels as you could of done 12 then do 12 dont just stop at 8 because your program says so, your muscles wont grow if you stay in your comfort zone its supposed to be hard.

  86. Ricky Dunn Posted on August 13, 2019 at 1:37 pm

    When you’re really picky about food so the nutrition plans are completely unappealing because goddammit I’m not trying new foods

  87. Michel Hebert Posted on August 14, 2019 at 5:35 am

    Boom! (sound effect)

  88. JuicyTaz201 Posted on August 14, 2019 at 7:56 am

    So long story short, don't work out at all and diet at all.

  89. Erik Breitenstein Posted on August 14, 2019 at 12:20 pm

    Im not losing any body fat because winners never lose

  90. SonicSaviour YouWillNotGetMyName Posted on August 14, 2019 at 2:33 pm

    oh the dogs are beautiful <3

  91. celebrity transition Posted on August 14, 2019 at 7:00 pm

    amazing! This is what i used for my weight loss strategy burning 100+ pounds. shorturl.at/CGQX5

  92. R6 Si3G3 Posted on August 14, 2019 at 7:03 pm

    They had us in the first half I’m not gonna lie

  93. Amantha Perez Posted on August 15, 2019 at 11:28 pm

    1 like 1 gummy bears for Jessie😓😂

  94. GregPlayz Posted on August 16, 2019 at 5:57 pm

    I can burpee for probably one minute.

  95. Khy Posted on August 18, 2019 at 1:30 am

    Jesse wasn't skinny fat he had a flat stomach to begin with

  96. Owen Fitzpatrick Posted on August 18, 2019 at 1:14 pm

    I don’t get it me brother is skinny and haven’t had a vegetable in his life