Strength coach and founder of Athlean-X Jeff Cavaliere CSCS usually makes content about how achieve and maintain a muscular physique through smart training—but acknowledges that nutrition plays an equally important role. In a new video on the Athlean-X channel, Cavaliere discusses some of the principles he uses to stay consistent with his diet and stay lean and ripped all year long, without even doing much cardio.
eat what you I like it
It is important that your meals include foods that you really enjoy eating. But there is a difference, Cavaliere clarifies, between eating what you like and eat which you like.
“To lose weight, you’ll need to make smarter nutritional choices, foods that are lower in caloric density and higher in nutritional value,” he says. “My diet is full of those selections… However, you need to find the foods that will fit that criteria that you still like very, very much. If you’re forcing foods into your daily meal plan, you’re never going to stick to that.” long-term plan.”
Find a sustainable approach that can last
Whatever your nutritional plan, whether it’s intermittent fasting, keto, etc., you want to make sure it’s something you can consistently stick to long-term. Think years.
“I always ask you guys to make the cut that you think might be the easiest, but what I did was make a big mistake here,” says Cavaliere. “I went to the extreme: I thought less fat is better than a lot of fat, and no fat is even better than a little bit of fat. And that was a big mistake, because I got down to practically no fat, and my body paid for it.”
eat on a schedule
Cavaliere explains that he found that eating at specific times of the day has been a helpful tool in maintaining fat loss. “It provides a level of consistency, because I only eat at specific times every day,” he says. “Prevents me from eating for any other reason… Trying to get to a [calorie] deficit is very difficult when you are grazing without thinking.
Limit your cheat days
Going back to the beginning, incorporating the foods you like into your diet will mean fewer cravings for treat and cheat days. “Cheat meals imply that you are moving away from the restrictions of the ordinary foods you are eating,” says Cavaliere. “When you build the foundation of your eating plan around those incredibly tasty foods, you won’t feel the need to cheat as often.”
He adds that the frequency of your cheat meals will depend on your target body fat percentage: if you’re aiming for your mid-teens, then you’ll be able to have more without negatively affecting your goals.
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