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What ACTUALLY Gets You Lean (Stop Messing This Up!)

If nutrition keeps tripping you up… if you feel like you can train hard but can’t stay consistent with your diet… then this is the video you need to watch. Because the truth is — you haven’t failed your diet. Your diet has failed you. Get the Flex Factor Meal Plan - https://athleanx.com And I’m going to show you exactly why. In this video, I’m breaking down one of the biggest lies in fitness — the idea that you need to follow a rigid, perfect, all-or-nothing meal plan to get lean, build muscle, and stay that way. That’s exactly why most people never make it. They fall off before they ever give themselves a real chance to succeed. Here’s the reality: Almost 80% of your ability to stick to a nutrition plan comes down to what happens in the FIRST 10 DAYS. And most people never even make it there. Why? Because they think they have to be perfect. Perfect food choices.Perfect timing.Perfect portions. And the moment something doesn’t go exactly as planned… they quit. That’s the mistake. Because when you actually understand how nutrition works — and how flexible it really is — everything changes. In this video, I show you: • Why nutrition—not training—is the biggest driver of fat loss • How to set your protein intake correctly based on your goal (fat loss, muscle gain, or maintenance) • Why most diet plans fail due to perceived rigidity—not actual requirements • How to use a simple plate division method to build meals that work anywhere, anytime • Why swapping foods like rice, pasta, potatoes, or vegetables doesn’t matter nearly as much as you think • How to adjust portion sizes to account for calorie differences in protein sources like chicken, steak, and salmon • Why fibrous carbs are almost calorically irrelevant—and stressing over them is killing your consistency • How to structure your eating around your real life schedule (not someone else’s unrealistic plan) • The truth about intermittent fasting, meal timing, and eating frequency • And most importantly… how to create a plan you can actually stick to long enough to make it automatic. Because that’s the goal. Not perfection. Consistency. Once you understand this, you stop starting over. You stop “falling off.” You stop thinking you need a new diet every 2 weeks. And you finally build something that lasts. I’ve done this for over 17 years — not just for myself, but for elite athletes, actors, and everyday people who needed real, sustainable results. And the ones who succeed? They’re not the most disciplined. They’re the ones who stop chasing perfection… and start building consistency. If you can get through the first 10 days — you’re closer than you think. Most people quit on the 1-yard line. Don’t be one of them. If you’re ready to stop overcomplicating your nutrition and finally take control of it, this video will show you how. And if you want a system that adapts to YOU — your schedule, your preferences, your goals — I built something called the Flex Factor Meal Plan to do exactly that. But even if you never use it… Everything you need to succeed is already in this video. Watch it. Apply it. And give yourself the chance to finally get this right. If you know someone struggling with their nutrition, share this with them. Subscribe for more science-based training and nutrition videos that actually work. And for step-by-step programs and tools, head to ATHLEANX.com.

Flex Factor Meal Plan Diet Consistency

3 weeks ago·youtube.com

+47

If You Can't Do This, You're Not Fit (Even If You Look It)

Start a free two-week trial of the BWS+ App: https://bws.plus/16a Watch us test every cardio exercise for fat loss: https://youtu.be/Fz89dJTZsko What does healthy aging look like? How do you know if you’re aging well? Mariana is almost 60 and can still pull herself up with just three fingers. Melinda is 61 and has never touched a weight. Both faced 7 science-backed fitness tests, including the sit to stand test, alongside younger participants — each worth 1 point for baseline, 2 for advanced — to find out what age and lifestyle really do to the body. We’ll also learn how to optimize your performance on these tests for longevity’s sake. The broad jump tests lower body power, one of the first qualities to decline from ageing. Baseline: jump your own height if younger, at least half your height if over 55. Advanced is 2 meters for women and 2.5 for men. Ravin does not train at all but passed at 29. Yash passed. Melinda barely cleared the minimum. Mariana, at nearly 60, came much closer to the younger men. To improve: jumps, sprints, or kettlebell swings. Beginners start with a goblet squat. The reverse lunge tests single-leg strength and stability. Baseline is 8 reps with 25% of body weight in each hand, both sides. Advanced is 8 Bulgarian split squats with 50% for men and 30% for women. Melinda was out in less than a rep. Ravin lasted a little longer with poor form. Yash and Mariana both passed the baseline, but the advanced test split them: Yash had strength but not stability. Mariana passed. Bilateral lifts let the stronger leg quietly do more work, hiding imbalances that single-leg tests expose — gaps that tend to widen with age. Progression for healthy aging: stationary split squats, reverse lunges, Bulgarian split squats. The chin-up tests whether you’re aging well by determining if the upper body can pull its own weight. Baseline for men is 1 clean rep. Advanced is 3 weighted reps at 50% body weight for men, or 5 clean bodyweight reps for women. Ravin and Melinda both failed. Yash cleared the baseline and nearly reached the advanced mark at around two and a half reps. Mariana cleared the women's advanced range and kept going — finishing with a three-finger pull-up at nearly 60. She climbs regularly and her DXA showed around 17% body fat, exceptionally lean for her age. Path: inverted rows, band-assisted reps, lighter bands, unassisted, then weighted. The one-mile run estimates cardiovascular fitness. Baseline is under 10 minutes if younger, under 12 if over 55. Advanced is under 7 minutes and 9 minutes or less respectively. Ravin burned out early; Yash nearly hit the advanced time from a running and sports base maintained without direct cardio. Mariana was the only one to beat the advanced benchmark for her age. Low cardio fitness carries risk comparable to high blood pressure and diabetes, and declines roughly 1% per year after your mid-20s. Melinda and Ravin both had alarmingly high visceral fat on their DXA scans. Mariana had almost none. Start with challenging walking intervals, then build toward running, cycling, swimming, or sport. The wall mobility test checks the shoulders and upper back, which is often tight from sitting and poor posture. Stand a foot from a wall with glutes and upper back against it, raise arms to a goalpost position, and keep the head touching without arching the back or flaring the ribs. The problem is pressing muscles overpowering the mid and lower traps, driving upper back rounding that raises fracture and injury risk with age. Fix: over-and-backs with a band or towel, then wall slides, done daily. This can help fix rounded shoulders and other posture issues as well as neck pain and shoulder pain. The roll-down test assesses core strength through controlled repetitions. Baseline is 25, advanced is more than 50. A weak core hurts posture, balance, and back health — visible abs are a separate matter, driven mainly by body fat, roughly 15% for men and 25% for women. Most participants finished quickly. Mariana kept going and showed part of her routine, starting with a 45-pound plate. To improve core strength, the best core exercises are progressing with the roll-downs, then progress to RKC planks, ab rollouts, and weighted crunches. The sit-to-stand test is the most predictive of the group for longevity: sit on the floor and stand back up without using hands, knees, or support. In a study of roughly 2,000 adults aged 51 to 80, poor scorers were 5 to 6 times more likely to die over the following six years. Progression hip stretches for hip mobility: 90/90 hip stretch, unsupported transitions, windshield-wiper leg movements, full get-up. 0:00 - 0:38 What We're Testing 0:38 - 4:31 Test 1 4:40 - 7:55 Test 2 8:18 - 12:15 Test 3 12:21 - 17:42 Test 4 17:43 - 20:10 Test 5 20:11 - 23:15 Test 6 23:16 - 26:22 Test 7 26:23 - 26:57 How You Rank

sit to stand test BWS+ app

3 weeks ago·youtube.com

+32

How to ACTUALLY Lose Stubborn Belly Fat (NO B.S!)

If you’re trying to lose stubborn belly fat but nothing seems to work, then this is a video you can’t afford to skip. In this video, I’m going to walk you through 4 brutally honest questions that most people avoid answering—but until you do, that fat around your waist isn’t going anywhere. Answer them truthfully, and you’ll finally unlock what’s been holding you back from getting lean. FREE TOTAL BODY WORKOUT HERE - https://athleanx.com/tbfree SUBSCRIBE TO THIS CHANNEL HERE - https://bit.ly/2b0coMW Here’s the reality. Losing fat is both incredibly simple and frustratingly difficult at the same time. The science behind fat loss is clear and has been for decades. The problem isn’t knowing what to do—it’s consistently doing it well enough for long enough to see results. And that’s where most people fall apart. So before you start blaming genetics or calling your belly fat “stubborn,” you need to take a hard look in the mirror. Not to judge how you look—but to honestly evaluate what you’ve been doing. The first question you have to ask yourself is this: is your belly fat actually stubborn…or is your overall body fat still just too high? Because those are two completely different situations. If you’re still carrying a higher body fat percentage overall, then the issue isn’t stubborn fat—it’s inconsistency. Tightening up your habits will get you moving in the right direction fast. But if you truly feel like you’re doing everything right and still can’t get rid of that last layer, then we have to dig deeper. That’s where these next questions come in. Let’s start with alcohol. I get it—this isn’t just about drinking for the sake of it. It’s social. It’s part of how people relax and connect. But you can’t ignore what it does. Liquid calories add up quickly, and alcohol directly interferes with your body’s ability to burn fat efficiently. That doesn’t mean you can never drink—but it does mean you need to decide what matters more to you. Getting lean…or maintaining that habit. There’s no right answer—but there is an honest one. Next comes nutrition. And this is where most people think they’re doing better than they actually are. Fat loss requires a calorie deficit. There’s no way around that. But how you create that deficit matters. Extreme diets, cutting out entire food groups, or trying to crash your way lean almost always backfire. If you believe you’re in a deficit and still not losing belly fat, then you need to break this down further. First—how clean is your diet, really? Not what you think it is, but what it actually is. If that checks out, then look at your portions. Because even clean food in the wrong amounts will stall progress. And if that still isn’t the issue, then you’re left with one final truth—your consistency isn’t where it needs to be. This is where cheat meals quietly turn into cheat days…or worse. From there, we have to look at your training. Because diet alone will never be enough if your goal is to get lean and stay lean. You need to train—and not just with endless cardio. You need resistance training to build muscle. Muscle is what drives your metabolism higher and allows your body to burn more calories even at rest. A solid plan should include weight training at least 3 to 5 times per week, with an emphasis on intensity and total workload. Adding in things like barbell complexes can help you increase calorie burn while still building athletic, functional muscle. And finally, we come to ab training. Not because it’s going to magically burn belly fat—it won’t. But because developing your abs creates a visual payoff that reinforces everything else you’re doing. When you start to see those muscles come in, it builds momentum. And momentum is what keeps you consistent. At the end of the day, getting rid of belly fat isn’t about secrets or shortcuts. It’s about honesty. Brutal honesty. Once you identify where you’re falling short, you can fix it—and when you fix it, the results follow. If you’re looking for a step-by-step program that takes all of this guesswork out and shows you exactly how to train and eat to lose belly fat, build lean muscle, and get in your best shape ever, head to athleanx.com and find the program that matches your goals. And if you want more videos that break down fat loss, ab training, and performance the right way—make sure you subscribe to the channel, turn on notifications, and never miss a new video when it drops.

stubborn belly fat Total Body Workout

1 month ago·youtube.com

+42

How to Make Pullups MUCH Easier

If you think a handful of pull-ups makes you strong… it might be time to rethink your standards. In this video, I’m breaking down why pull-ups are one of the most brutally honest tests of upper body strength—and why so many people struggle with them despite training consistently. The issue isn’t effort. It’s what you’re training—and what you’re leaving out. Most people overemphasize pressing movements like bench press and shoulder work while neglecting the muscles that actually drive pulling strength. Without strong scapular control, a developed upper back, and proper arm involvement beyond just biceps and triceps, your strength won’t carry over to the bar. That’s why pull-ups expose everything: Weak lats Poor scapular function Imbalances from years of bad posture Gaps in real pulling strength On top of that, pull-ups are a direct reflection of your strength-to-weight ratio. The more non-contributing mass you carry, the harder every rep becomes. But being under-muscled creates the same issue—you simply don’t have the force production to move your body efficiently. This is what makes pull-ups such a powerful benchmark: They don’t reward shortcuts They don’t hide weaknesses They don’t lie about your strength Whether you’re trying to get your first rep or increase your total, improving your pull-ups requires building real, transferable strength through proper training—not just doing more reps. If you want to improve your upper body strength, fix muscle imbalances, and start performing pull-ups the right way, you need a plan that addresses the entire chain involved in the movement. For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

Pull-up Technique

1 month ago·youtube.com

+44

The #1 Workout That GREW My Shoulders (EVEN AT 50!)

If you want wider shoulders fast, this is the exact shoulder workout that made the biggest difference for me. Most people train shoulders hard, but their shoulders never actually get wider. That’s because most shoulder workouts are built around effort instead of execution. They rely on pressing movements. They rush through reps. They use momentum instead of control. And the result is a shoulders workout that builds fatigue, not width. If your goal is to build bigger shoulders, broader shoulders, and that capped look that makes your upper body stand out, then your shoulder workout has to change. This isn’t just another workout for shoulders. This is about understanding how to actually target the lateral delts, because that is the muscle responsible for shoulder width. In this shoulder workout, I break down the exact method that helped me grow my shoulders faster, and how you can apply it to your own training immediately. Because here’s the problem… Even when people try to train side delts, they still turn it into the wrong movement. They turn lateral raises into front raises. They let their traps take over the lift. They swing the weight instead of controlling it. They lose tension where it matters most. So even though they’re doing a shoulder workout, they’re not actually training the muscle that creates width. That’s why their shoulders don’t grow. And that’s why most shoulders workouts fail. In this video, you’re going to see: The best shoulder workout approach for building width How to properly perform lateral raises for maximum delt activation The biggest mistakes in most shoulder workouts that limit growth How to structure your shoulders workout for better results The key adjustments that make your shoulder exercises actually work How to get more out of every rep in your shoulder workout If you’ve been searching for how to get wider shoulders, how to get bigger shoulders, or the best shoulder workout for size and width, this is where you fix it. Because once you understand how to control the movement and keep tension on the lateral delts, everything changes. You’ll feel it immediately in your shoulders workout. And over time, you’ll start to see the difference in your shoulder width, your shape, and your overall physique. Wider shoulders make your entire upper body look bigger and more athletic. They create the illusion of a smaller waist. They improve your proportions. They give you that broad, powerful look. But it only happens if your shoulder workout is built correctly. Not just more volume. Not just heavier weights. Better execution. If your current shoulder workout or shoulders workout routine isn’t giving you the results you want, then it’s time to fix how you’re training. This is the workout for shoulders that actually delivers width. Not hype. Not guesswork. Real results. If you want a complete step-by-step program that builds this into your training, head to athleanx.com and find the best program for your goals. Every ATHLEAN-X shoulder workout is designed to help you build muscle, increase strength, and improve movement at the same time. Whether your goal is size, strength, or aesthetics, your shoulders workout has to be built with intention. This is where you start. Subscribe to the channel here: http://www.youtube.com/user/JDCav24?sub_confirmation=1 Turn on notifications so you never miss a new shoulder workout, shoulders workout, or workout for shoulders again.

shoulder width training

1 month ago·youtube.com

+38

It's Tough, But It Gets You Abs In 60 Days

Try 2 weeks free of the BWS fitness app here: https://bws.plus/15a Most people underestimate how much fat they actually need to lose before their abs start to show. Luke guessed he was somewhere in the low-to-mid 20s for body fat, but started at 29.2%. Nicole guessed 23%, but started at 33%. For men, getting abs usually doesn’t happen until below 20% body fat, with a fuller six-pack often showing up around 15% and below. For women, the comparable sweet spot for their abs journey is usually between about 25% and 18%. Because most people misjudge where they are starting, their six pack transformation can easily take anywhere from around 6 months to over a year instead of the popular claim of “abs in 90 days”. Based on Luke’s starting point, getting down to 20% body fat meant losing about 20 pounds of pure fat. If you want to lose fat while keeping muscle, the sweet spot is about 0.5% to 1% of body weight per week. A moderate pace would sit around 0.7% per week, but here the target was pushed to 0.9% per week. For Luke, that worked out to about 1.5 pounds of fat loss per week, which would put 20% body fat at roughly 90 days and 15% at about 140 days. If muscle is built while dieting, body fat percentage can drop even faster, making visible abs possible in as little as 60 days. The same framework was applied to Nicole using her own numbers. The rough timelines are longer than most people expect. But it’s possible to speed it up with three things. First was diet. Instead of simply slashing calories, the focus was on food choices that made the deficit more manageable. Luke’s intake was set at 2,000 calories per day, creating about a 500-calorie deficit from diet alone, while Nicole’s was set at 1,600 calories, giving her about a 300 to 400 calorie deficit. Because both of them worked rotating shifts, the plan also had to include quick snacks and desserts that were satisfying enough to reduce hunger, even though hunger was still part of the abs journey process. Second was full-body strength training. Strength training helps tell the body to keep muscle and burn more fat instead. But training abs alone is not enough. You need to train the whole body. Third was cardio. Walking was used instead because it is low effort, easy to recover from, and easier to stay consistent with. Luke and Nicole were averaging about 5,000 steps per day, and the goal was to push that to 10,000, which was expected to increase daily calorie burn by roughly 200 calories to help them in their six pack transformation. Sleep became another major factor in getting abs. Research comparing an 8-hour sleep group to a sleep-deprived group sleeping only 5.5 hours per night found that both groups lost a similar amount of total weight in a calorie deficit, but in the better-rested group, roughly half the weight lost came from fat. In the sleep-deprived group, 75% came from lean mass, with fat loss cut in half. By 6 weeks, both had made serious progress. Looking at more than 18,000 DXA scans showed that men store more fat in the midsection, while women tend to store more stubborn fat around the hips and thighs. On day 1, Luke’s belly fat was more than 7% higher than the rest of his body, while Nicole’s belly fat was almost identical to her total body fat. That helps explain why women can sometimes achieve a flatter stomach earlier, even if men may have the advantage later when it comes to abs that really pop, since men carry more muscle mass on average. At the 45-day check-in, Nicole’s waist had dropped from 72.5 cm to 66 cm, while Luke’s dropped from 85 cm to 78 cm. But the final stretch was the hardest. The leaner they got, the more hunger, fatigue, irritability, stress, bloating, and water retention pushed back. At very lean levels, pushing harder by cutting calories further or training more can make things worse. That is also why the fastest way to get abs is not always the best. Since more than 80% of dieters who successfully lose fat do not keep it off, the final phase focused on maintenance instead of continuing to push weight lower. Nicole added back about 300 to 400 calories, Luke added back about 500, and the goal shifted toward stabilizing body weight while keeping the key habits in place. After 120 days, Luke had gone from 29.2% body fat to 15.6%, losing 25 pounds of fat while gaining 5 pounds of lean mass. Nicole went from 33% to 19.5%, losing 20 pounds of fat while gaining 3 pounds of lean mass. Their strength improved too, with Luke going from 40 to 63 push-ups and from 14 to 21 pull-ups, while Nicole went from 4 to 18 push-ups and from 3 assisted pull-ups to 8 unassisted. The bigger takeaway is not that everyone can get abs in 60 or 90 days. It is that the timeline depends on starting body fat, how well muscle is preserved, and whether the process is structured well enough to stick to all the way through.

Body Fat Percentage for Abs 60-Day Abs Challenge

1 month ago·youtube.com

+41

How Fit Are You REALLY??

Everyone thinks they're fit until they actually have to prove it. In this video, I break down the ultimate fitness test using real fitness benchmarks and standards to show you exactly where your overall fitness stands. If you've ever wondered how to be fit, how to get fit, how strong you should be, or how to improve your fitness, this is where you find out. FREE TOTAL BODY WORKOUT HERE - https://athleanx.com/tbfree SUBSCRIBE TO THIS CHANNEL HERE - https://bit.ly/2b0coMW These are not random exercises. Each test is designed to measure a critical component of overall fitness — including strength, stability, balance, mobility, and core strength. Together, they give you a complete picture of how fit you really are. And the good news? Every single one of these is trainable. That means every weakness you find here is fixable. TEST 1: SINGLE LEG WALL SIT The first test is the single leg wall sit — a measure of lower body strength, hip stability, and muscular endurance. The standard is 30 seconds per leg with your knee at 90 degrees and your back flat against the wall. If your hips shift, your knee caves, or you can't hold the full time, you have a stability deficit that directly impacts performance and injury risk. This is the same assessment used in sports physical therapy to evaluate ACL injury risk. TEST 2: WALL SPLAT TEST Next is the wall splat test — one of the most revealing mobility assessments you can perform. Stand with your toes close to the wall, arms overhead, and squat below parallel without losing position. To do this correctly, you need ankle mobility, hip mobility, thoracic extension, and overhead shoulder mobility — all working together. If your heels lift, your arms drop, or your lower back takes over, your mobility is directly limiting your strength and movement efficiency. TEST 3: HAND RELEASE PUSH-UP From there, we move into the hand release push-up — a true test of upper body strength, core stability, and muscular endurance. The standards are 40 reps for men in their 40s and 30 reps for women, with a gradual 5–10% decline per decade. If your hips sag, your range of motion shortens, or your tempo breaks down before you hit the mark, your strength and stability are not where they need to be. TEST 4: DEAD ARM HANG The dead arm hang is one of the best tests of grip strength, scapular stability, and total body control. The standard is 2 minutes for men in their 40s and 1 minute 15 seconds for women, with a one-second reduction per year after 40. Most people don't fail because their hands give out — they fail because their shoulders lose position and their core loses tension first. Grip strength is one of the most reliable predictors of long-term health outcomes, but this test shows far more than grip alone. TEST 5: SIDE PLANK LEG LIFT The side plank leg lift tests lateral core strength, hip abductor function, and the ability to resist movement under load. The standard is 30 seconds per side in perfect alignment — for all ages, men and women. If your hips drop, your torso rotates, or your top leg drifts forward to compensate, your lateral stability is breaking down. On this one, quality matters as much as time. Just making it 30 seconds does not mean you passed. TEST 6: THE OLD MAN TEST The old man test is one of the simplest yet most telling assessments in this entire lineup. Stand on one leg and put on your sock and shoe without letting your foot touch the ground — no wall, no grab, no reset. This tests single-leg balance, ankle stability, hip control, and proprioception. If you struggle here, it is not an age issue. It is a training issue. TEST 7: PULL-UPS The pull-up is the king of upper body pulling exercises and the ultimate test of strength relative to bodyweight. The standard is 15 clean, unbroken reps for men in their 40s and 7 for women — full extension at the bottom, chin clearly over the bar at the top, no kipping. If you cannot meet this standard, it exposes weaknesses in pulling strength, scapular control, grip endurance, and body composition all at once. These benchmarks are not meant to discourage you. They are meant to direct you. Every test points to something specific — a weakness you can address, a limitation you can improve, a gap you can close. When you close those gaps, you don't just get better at the test. You move better, feel better, and live better. If you are looking for a step-by-step workout program with a meal plan included, be sure to head over to athleanx.com and use the program selector to find the program that best matches your current training goal and ability levels. For more videos on building and improving your fitness, make sure to subscribe to this channel here on YouTube and remember to turn on your notifications so you never miss a new video when it’s published.

Ultimate Fitness Test Total Body Workout

1 month ago·youtube.com

+37

How Good is Your Mobility REALLY?

Most people think they have good shoulder mobility… until they try THIS. The overhead wall slide looks simple, but it exposes a major weakness in your shoulder function; a lack of external rotation and proper scapular control. And without those, your overhead strength, stability, and even pain-free movement are limited. In this short, I’ll show you exactly how to perform the overhead wall slide the right way so you can activate your rotator cuff, improve shoulder mobility, and restore proper overhead mechanics. If your shoulders feel tight, stiff, or painful when lifting your arms overhead, this is the drill you need to start doing daily. Fix your shoulder function, and everything else: pressing, pulling, and even posture gets better. For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

Shoulder Mobility Exercises scapular control

1 month ago·youtube.com

+47

Do This DAILY for A Flatter Stomach (GUARANTEED)

If you want to know how to get a flat stomach, you’re probably thinking about diet, fat loss, and endless ab workouts… But what if I told you there’s a critical muscle you’re NOT training that directly controls how flat your stomach looks — no matter your body fat level? In this video, I’m going to show you exactly how to flatten your stomach by targeting the most overlooked abdominal muscle: the transverse abdominis. This is the muscle that literally pulls your waist inward and gives you that tight, flat stomach appearance — even before you lose a single pound of fat. Most people focus only on the six-pack (rectus abdominis)…But if you’re ignoring this deeper core muscle, you’re leaving a flatter stomach on the table. If your stomach still sticks out — especially your lower belly — it’s not always just body fat. It’s often because: • You can’t properly activate your transverse abdominis • Your abs are pushing OUT instead of pulling IN • You’ve never trained your core to function the way it’s designed to That’s why even people who do tons of crunches still struggle with how to get a flat lower belly. In this video, I’ll walk you through a simple 3-step method you can do every day: 1 Expand your rib cage and lift your chest 2 Fully exhale ALL the air out 3 Pull your belly button back toward your spine This creates a natural vacuum effect that trains your core to cinch your waist down. This is NOT just sucking in your stomach.This is true muscle activation that builds a tighter, flatter midsection over time. Once you learn how to activate this muscle, you need to apply it to: • Crunches • Planks • Standing ab exercises • Everyday posture This is where the real transformation happens. Because a flat stomach isn’t just about fat loss…It’s about how your muscles hold your body together. You can do this: • First thing in the morning • Before workouts • During your ab training • Even throughout the day Just a few minutes of this can start to change the way your waist looks and feels. If you want a complete program that shows you exactly how to train your abs for a flatter stomach, check out the full plan here: https://athleanx.com If you’re serious about learning how to get a flat stomach, how to flatten your lower belly, and how to build visible abs the right way, make sure you subscribe and turn on notifications so you never miss a video. how to get a flat stomachhow to get a flatter stomachhow to flatten your stomachhow to get a flat lower bellyhow to flatten lower bellyhow to get rid of lower bellyhow to shrink waisthow to tighten coretransverse abdominis exercisestomach vacuum exerciseflat stomach workoutlower belly fat exercise

transverse abdominis

2 months ago·youtube.com

The Fastest Way to Gain 20 lbs Of Muscle (Naturally)

Try 2 weeks free of your personalized fitness program here: https://bws.plus/14a Gaining 20 pounds of muscle can completely transform your body whether you start out skinny, skinny-fat, or overweight. But very few people ever build that much muscle naturally, not because of age or muscle genetics, but because they make some early progress in muscle building, get stuck, and spend years doing more workouts, eating more protein, and buying more supplements without following the right plan for building muscle long enough for it to work. The process comes down to three things that matter most for building muscle as fast as possible naturally: training, nutrition, and recovery. With proper training and nutrition, building 20 pounds of muscle takes at least a year, and gains slow down significantly after that. But your fastest progress happens when you start lifting properly. Research on top pro drug-tested bodybuilders who have built well over 20 pounds of muscle naturally found that they averaged only about 12 sets per muscle per week, and some muscle groups were trained with as few as 6 sets weekly. That sounds low until you understand diminishing returns. Effort matters just as much for muscle building. Training closer to failure appears to create a stronger growth stimulus than stopping well short of it. At the same time, trying to combine very high volume with failure-level effort on every set creates too much fatigue to sustain well. So the real goal is not to maximize everything at once, but to choose a training style that lets you push hard, recover, and stay consistent. Two practical approaches come out of that to build muscle. One is a lower-volume, higher-intensity method with around 5 to 12 sets per muscle per week and most sets taken to failure. The other is a higher-volume, moderate-intensity method with around 12 to 20 sets per muscle per week while stopping 1 to 3 reps short of failure. Both can work, which means preference and sustainability matter. Once you get to roughly 10 or 11 sets for one muscle in a single workout, more may not add much. Splitting those sets across at least two days per week may speed up growth, which is why upper/lower, push/pull/legs, and full-body splits can all work well if they fit your schedule. Exercise selection matters too, especially because the best exercise for one person can be the wrong one for someone else. Beginners do best focusing on a small number of general movement patterns like presses, pulls, squats, and hip hinges. Intermediates usually hit a point where standard compound lifts no longer grow every muscle equally, which is where more individualized choices and specialized exercises become important. Advanced lifters usually know which movements work best for their body and simply double down on them, rotating only when needed. Nutrition starts with calories, because how much you should eat depends on both your body fat level and your training experience. If you are above roughly 20% body fat as a man or 30% as a woman, you may be in a good position to recomp by losing fat while gaining muscle. In that case, you probably do not need a surplus to make excellent progress, but the deficit should stay moderate, with a rough cap of around 0.5% of bodyweight lost per week. Once you are leaner and muscle gain becomes the main goal, moving closer to maintenance or a surplus makes more sense. Calorie targets should also scale with training age, with bigger monthly weight-gain targets for beginners and smaller ones for advanced lifters. Protein matters, but less than most people think. A solid low-end target is around 1.6 grams per kilogram of bodyweight, or 0.7 grams per pound, but meaningful gains can still happen lower than that. One of the most overlooked nutrition factors for muscle building is what you eat before you train. Instead of obsessing over protein alone, it helps to have a meal with slow-digesting carbs and protein about 1.5 to 2 hours before training, then some faster-digesting carbs closer to the workout so you can actually perform hard enough to drive growth. Creatine has a strong track record, is cost-effective, and can add a small but consistent boost to lean mass and gym performance, especially early on. But most of that lean mass increase is a one-time effect from increased water in the muscle, and some people, due to muscle genetics, may not respond much because their creatine stores are already naturally saturated. The bigger point is that supplements are optional. Recovery matters just as much, and sleep sits at the center of it. Better sleep supports growth hormone and testosterone production, improves recovery, and affects what you can achieve in the gym. Practical fixes for sleep quality include eye masks, ear plugs, cooler room temperatures, and short naps. 0:00 - How Long It Takes 1:25 - Training 7:36 - Best Exercises 11:03 - Diet Plan 15:55 - Supplements 17:18 - Sleep

natural muscle building techniques protein intake for muscle growth

2 months ago·youtube.com

The 10 Most EFFECTIVE Bodyweight Exercises for Building Muscle

FREE Biceps Black Book Here - https://athleanx.com/blackbook Subscribe to This Channel Here - http://bit.ly/2b0coMW If you want to build muscle with bodyweight exercises, you have to understand that not all bodyweight movements are created equal and that there are 10 bodyweight exercises that build the most muscle. Many people believe that you can’t build serious muscle without lifting heavy weights, but the truth is that the right bodyweight exercises can build muscle, strength, and athleticism when they challenge your muscles through a full range of motion and create enough overload. In this video, I’m going to show you 10 bodyweight exercises that build the MOST muscle so you can start building muscle with bodyweight training whether you’re working out at home, at the gym, or anywhere you don’t have access to weights. The biggest mistake people make with bodyweight workouts is relying on easy or repetitive movements that stop being challenging once you get stronger. When an exercise no longer creates enough tension, it stops stimulating new muscle growth. If your goal is how to build muscle without weights, the key is choosing bodyweight exercises that increase the demand on your muscles through better leverage, greater range of motion, and more time under tension. That’s exactly what these muscle building bodyweight exercises do. Instead of relying on basic pushups or squats alone, the exercises in this video challenge your muscles in ways that make bodyweight training effective for building muscle. By increasing range of motion, altering leverage, or emphasizing control, these movements allow you to get far more out of a bodyweight workout. These exercises target all of the major muscle groups including the chest, back, shoulders, arms, legs, glutes, hamstrings, and core. When programmed correctly, bodyweight exercises for muscle growth can help you build strength and size while also improving balance, coordination, and athletic performance. Here are the 10 bodyweight exercises featured in this video that can help you build muscle without weights: Human Pullover Skater Squats Behind The Neck Chin Ups Deficit Pushups Slick Floor Bridge Curls Doorway Facepulls 1.5 Dips Handstand Pushups Hanging Leg Raises Pullups Each of these bodyweight exercises for building muscle challenges your muscles in ways that traditional bodyweight movements often do not. Some increase the range of motion to create more muscle tension, while others place your body in positions that force greater stability and control. When you combine exercises like these, bodyweight training becomes a powerful way to build muscle and strength without needing a full gym setup. This is why movements like pullups, chin ups, dips, and single leg exercises have always been staples in athletic training and strength programs. One of the biggest benefits of bodyweight workouts for building muscle is that they can be done anywhere. You don’t need a rack of weights or expensive machines to get stronger. With the right exercise selection, you can build muscle with bodyweight training, improve relative strength, and develop a strong, athletic physique. Whether your goal is to build muscle at home, improve your bodyweight strength, or add more variety to your workouts, these exercises can dramatically increase the effectiveness of your training. The truth is that bodyweight exercises can build muscle when they are performed with the right technique, intensity, and progression. If you’re serious about building muscle with bodyweight exercises, choosing movements that challenge your muscles the most will always deliver the best results. These are some of the best bodyweight exercises to build muscle, and when incorporated into your routine they can help take your bodyweight workouts for muscle growth to an entirely new level. If you are looking to build muscle with or without weights, be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly. For more muscle building, injury prevention, and nutrition guides; be sure to subscribe to our channel here on youtube via the link above and remember to turn on your notifications so you never miss a new video when it’s published.

Bodyweight Exercises for Muscle Growth

2 months ago·youtube.com

+32

The BEST Workout for Beginners

If you’re a beginner and wondering what a total body workout should actually look like, this is a perfect place to start. athleanx.com/tbfree A properly structured total body workout should train every major movement pattern in one session so you build strength, muscle, coordination, and athleticism without spending hours in the gym. In this workout, Jeff Cavaliere shows how a simple but effective beginner workout can cover all the essentials: DB Drop Squat – build lower body strength and explosiveness 1-Arm Dumbbell Press – develop shoulder strength and core stability Chest Supported Row – train the upper back safely and effectively Bodyweight Split Squat – improve single-leg strength and balance Rollups – strengthen the core and improve spinal control This type of beginner total body workout routine helps you build a foundation for muscle growth, strength, and athletic performance while keeping the workout simple and efficient. Whether you’re new to the gym, starting your fitness journey, or looking for a beginner strength training workout, this routine trains the body the way it was meant to move. Start here, master the movements, and you’ll build the strength needed to progress to more advanced workouts. For more tips on building muscle, correcting posture, stretching, and chronic aches and pains, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. You can subscribe to this channel here - http://bit.ly/2b0coMW Get Your Workout & Meal Plan: 📝 https://www.athleanx.com Connect With Me: 👉 https://www.instagram.com/athleanx For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals. Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

DB Drop Squat

2 months ago·youtube.com

+32

Do This Exercise EVERY Day to Build Muscle (SKINNY GUYS!)

If you’re a skinny guy struggling to build muscle, there’s one exercise I believe you should be doing almost every single day. In this video I’m going to show you why the loaded carry is one of the most effective hardgainer exercises you can add to your training if your goal is to gain muscle, improve posture, and build a stronger, more muscular frame. FREE Beginner Total Body Workout Here - https://athleanx.com/tbfree Subscribe to This Channel Here - http://bit.ly/2b0coMW A lot of hardgainers have trouble building muscle not because they aren’t working hard enough, but because they don’t yet have the structural stability needed to support heavier weights. If you’re a skinny guy with very little muscle mass, exercises like squats and other big barbell lifts can feel uncomfortable early on because there simply isn’t enough muscle to support the load properly. That’s where the loaded carry becomes incredibly valuable. The carry allows you to handle heavier weights safely while building the strength foundation needed for muscle growth. Instead of placing the weight directly on your spine like a barbell squat, the load is held in your hands, allowing your body to gradually adapt to heavier resistance while developing grip strength, trap development, and upper back stability. This makes the loaded carry one of the best exercises for skinny guys because it helps you build the areas that often lag behind in hardgainers: the traps, forearms, grip, upper back, and core. These muscles play a huge role in stabilizing your body during bigger lifts, which means improving them will help your squats, rows, presses, and deadlifts get stronger as well. Another huge benefit of this exercise is posture. Many skinny guys tend to develop rounded shoulders and poor posture from focusing too much on pushing exercises like bench presses and pushups while neglecting the muscles of the upper back. The carry reinforces thoracic extension, scapular positioning, and proper shoulder alignment, helping to reverse those imbalances while building muscle at the same time. In this video I’m going to show you exactly how to perform the carry correctly so you get the most out of this skinny guy workout exercise. We’ll cover: - Why the loaded carry is one of the best hardgainer exercises - How this movement helps skinny guys build muscle and strength - How carries improve posture and correct rounded shoulders - Why this exercise builds traps, grip strength, forearms, and upper back size - How to use carries as conditioning without losing muscle mass - The biggest mistakes people make when performing carries - Different variations including farmer’s carries, overhead carries, gun carries, plate pinch carries, and trap bar carries - How to incorporate carries into a skinny guy workout program I’ll also break down how to properly program this exercise so you can progress over time. You can measure carries by steps, time, or distance, and beginners should start with shorter sets while focusing on maintaining proper posture and control. When it comes to weight selection, a good starting point is around 25 percent of your bodyweight in each hand, gradually working up toward heavier loads as your strength improves. As you progress, you can increase the weight, extend the duration of your carries, or experiment with different variations to continue building muscle and strength. The best part about the carry is that it’s incredibly versatile. You can do it with dumbbells, kettlebells, plates, or even a trap bar, and you can perform it in almost any training environment. That’s one reason why it works so well as one of the daily exercises you can add to your workouts without interfering with your other training. If you’re looking for exercises to build muscle, a muscle building workout, or the best workout for skinny guys trying to gain size, the loaded carry is one movement that can dramatically improve your results. Adding carries to your routine will help you build a stronger foundation, improve your posture, increase grip strength, and develop the kind of total-body muscle that many hardgainers and skinny lifters struggle to build. If you’re serious about learning how to build muscle, how to gain muscle as a hardgainer, and what exercises to do every day to support your progress in the gym, the loaded carry is one movement you should start including in your workouts right away. If you are looking to build lean, athletic muscle; be sure to head to athleanx.com and check out the program selector tool. It will take you just minutes to find the exact plan that fits your current goals and will help you to build ripped athletic muscle quickly. For more muscle building, injury prevention, and nutrition guides; be sure to subscribe to our channel here on youtube via the link above and remember to turn on your notifications so you never miss a new video when it’s published.

Loaded Carry Exercise Muscle Gain for Hardgainers

2 months ago·youtube.com

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Home and Gym Workout Programs British Olympic team nutrition

2 months ago·youtube.com

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British Olympic team nutrition

2 months ago·youtube.com

My Workout Routine! A Full Week at the Gym

For science-based gym + home workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️ —————————————————————————————— My Instagram: https://www.instagram.com/natacha.oceane/ —————————————————————————————— Hey my friends! I wanted to break down my workouts for this week, talking through the exercises I picked, technique cues I’m thinking about and how I listen to my body when I’m training to decide on how intense or frequently to train! I hope you enjoy!! This is where all the music in this video is from! https://share.epidemicsound.com/Vp82t (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️) Dynamic full body: - Alt single arm dumbbell snatches: 2 x 10-15 per side - Landmine alternating thrusters: 3 x 8-15 reps - Standing rotational row: 3 x 12-15 reps - Squat hold ball chest throw: 3 x 30s - Alt single arm cleans: 4 x 20 total reps (10 per side) - Goodmorning to row: 2 x 12 reps - X Pulldown: 2 x 16 pers - Kneeling squat jump to box jump: 3 x 10-12 reps Upper body: - Weighted pull ups: 4 x 10kg to failure, 1 x 5kg to failure, 1 x bodyweight to failure - Bench press / chest press: 4 x 5-8 reps - Weighted push ups: 2 x (10kg to failure, bw close to failure) - Handstand drills (shoulder taps): 3 x 10-15 taps - Tempo single arm mowers: 3 x 10-15 reps per side - Pike push ups: 3 x 10 reps - Half-kneeling anti-rotation cable press: 2 x 16 reps per side - Tricep dips: 2 sets to failure Lower body (w/o w Mario): - Reverse lunges: 5 x 10-12 (5-6 per side) - Jumping bulgarian split squat: 2 x 10-16 per side - Single arm stiff leg deadlift: 2 x 10-15 per side - Open leg walking lunges: 4 x 8-12reps - Hip thrusts w/ band superset with hip abductions: 8-16 reps - Leg press: 3 x 8-12 reps - Sleds: 4 x 20m (mid-speed run) Skill full body: - Assisted one arm press-ups: 3 x max per side - Half handstand drill: 2 x 8 per side - Ring inverted deadlift: 3 x 6-10 - Bosu leg complex: 3 x full complex per side. Please don't jump straight into these if you're new to them (: Holding a TRX and starting on stable ground is perfect for getting the complex, developing full mobility and strength through each single leg squat first! - Pistol squats: 3 x (10 x 10kg, 10 x 5kg, 10 x bw) - Muscle ups: 2 x failure - One leg rotational throw: 2 x 12-16 per side - Forward kick sits: 4 x 20-25

British Olympic team nutrition Home Workout Programs

2 months ago·youtube.com

+27

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2 months ago·youtube.com

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British Olympic team nutrition

2 months ago·youtube.com

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How to Get the Splits as a Beginner! Science Explained

For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️ —————————————————————————————— My Instagram: https://www.instagram.com/natacha.oceane/ —————————————————————————————— I’ve wanted to make this video for so long! I hope understanding the science of flexibility and improving your range of motion can help you get your splits as quickly as possible even if you’re a complete beginner like me! Don’t forget to screenshot the routine so you can keep progressing! This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️) Some of the research I looked at: https://pubmed.ncbi.nlm.nih.gov/29506306/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540085/pdf/fpsyg-06-01128.pdf https://core.ac.uk/download/pdf/56363624.pdf https://pubmed.ncbi.nlm.nih.gov/23007137/ https://journals.physiology.org/doi/full/10.1152/japplphysiol.00204.2014?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org https://www.ncbi.nlm.nih.gov/books/NBK71873/ https://pubmed.ncbi.nlm.nih.gov/23896197/ https://journals.humankinetics.com/view/journals/jsr/27/3/article-p289.xml https://pubmed.ncbi.nlm.nih.gov/9564710/ https://pubmed.ncbi.nlm.nih.gov/21636321/ https://pubmed.ncbi.nlm.nih.gov/22124523/ https://pubmed.ncbi.nlm.nih.gov/19855344/ https://pubmed.ncbi.nlm.nih.gov/23439346/ https://pubmed.ncbi.nlm.nih.gov/19855344/ https://pubmed.ncbi.nlm.nih.gov/22687658/ https://pubmed.ncbi.nlm.nih.gov/21802038/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/ https://pubmed.ncbi.nlm.nih.gov/29063454/ https://pubmed.ncbi.nlm.nih.gov/22395281/ https://pubmed.ncbi.nlm.nih.gov/18627559/ https://pubmed.ncbi.nlm.nih.gov/24812641/

How to Get the Splits

2 months ago·youtube.com

What I Eat in a Day: HEALTHY + SIMPLE Meal Ideas!

For science-based home and gym workout programmes to build muscle, lose fat, or get athletic, my training + nutrition guides approved by a world-leading nutrition expert behind the British Olympic team are available on https://www.natachaoceane.com ❤️ —————————————————————————————— My Instagram: https://www.instagram.com/natacha.oceane/ —————————————————————————————— A full day of intuitive eating! Everything I eat in a day and my workout (: Love ya! RECIPES: Breakfast (serves 1), 10 minutes: 1 slice of toast 1 heaped tbsp ricotta - you can use greek yogurt or other alternatives (: 1 banana sliced Maple syrup / honey to serve Heat a lightly greased pan to medium-high heat. Add the banana halves and cook for a few minutes until it turns golden brown (don’t worry if it gets a bit gooey it’s all good!). Spread the ricotta onto your toast, then add the banana and any additional fruit or toppings and enjoy! Lunch (serves 2), 12 minutes: 300g orzo pasta 1 handful salad leaves (spinach/parsley/shredded lettuce etc) 2 handfuls of vegetables (I had green beans and sugar snap peas. Alternatives could be kale, tomatoes, carrots, courgette etc.) Handful of black olives Handful of grilled peppers (from a jar) 2 cans of cooked tuna 2-3 tbsp Olive oil 2-3 tbsp vinegar Pinch of salt Cook the orzo according to the packet. Whilst it’s cooking, chop the vegetables roughly and add to a bowl. Once the orzo is cooked, drain and add to the bowl and add the olive oil, salt and vinegar to taste! Enjoy! Feel free to add anything else you're thinking, you really can’t go wrong here! Dinner (serves 4), 25-30minutes: 8 Corn tortilla wraps 600g diced chicken breast Fajita seasoning mix (the brand I used was Santa Maria) 1 pepper (sliced) 1 red onion (sliced) 1/2 cup cheese (grated) 2 avocados (smashed) 1 jar tomato salsa 1 cup sour cream Handful of tomatoes (chopped) Handful of coriander (optional) 1 lime (cut into segments) 1 can refried beans Oil for cooking Add 1-2tbsp oil to a large saucepan and heat to medium-high temperature. Add the pepper and onion and cook for 5 minutes until soft. Then add the chicken and cook thoroughly until the juices run dry. Meanwhile, assort the cheese, avocado, salsa, sour cream, tomatoes and lime into bowls to make it easy to serve. With 10 minutes left on the chicken, add the fajita seasoning mix to the chicken, mix and let simmer. Meanwhile, heat the refried beans according to the pack. When everything is ready, heat a dry pan to high to heat the tortillas for ~1min. Now you’re ready!! Enjoy!! This is where I get my youtube music from! http://share.epidemicsound.com/zBRBF (30day free trial) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️)

Intuitive Eating Healthy Meal Ideas

2 months ago·youtube.com

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How to Get the Splits as a Beginner! *Science Explained*

What I Eat in a Day: HEALTHY + SIMPLE Meal Ideas!

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How to Get the Splits as a Beginner! Science Explained