Caller: Hello?
Hey, Jeff!
Jeff: What's going on?
Caller: It's summer and I'm just trying to get myself ready.
I know you've got a bunch of videos and stuff, but I just haven't really been watching them
and I'm wondering – but I love your channel though – what am I supposed to do here to
get ready for summer in two weeks?
Jeff?
Bro?
Broba Fett?
Bro?
Broseph?
Jeff?
What's up, guys?
Jeff Cavaliere, ATHLEANX.com.
You didn't do it again, did you?
Did you forget to get ready for summer?
Have you been hibernating all winter long and now you just remembered because it's starting
to get warm outside that you have to do something actually to get yourself ready?
Well, I'll tell you this: I will give you a game plan, but you've got to promise me
one thing.
You've got to promise me that you don’t put yourself in the same position again next
year, okay?
All right, so here's what we have to do.
I know this might scare some of you, but it starts and ends, always, with nutrition.
Especially if you're talking about trying to make fast changes.
Now I don’t care whether your goal is to try to add muscle here in this short period
of time to get ready, or if you're trying to lose body fat.
Both of them are going to need to be supported by proper nutrition.
When I talk about proper nutrition you've got to promise me that doesn't mean that you're
going to run out and do some sort of starvation diet, or forget to eat at all, or you're going
to do some kind of a cleanse; something radical.
Guys, you don’t need to do that.
As a matter of fact, leading into my next point here, you'd better be fueling your body
with the right types of food.
And I mean, actually fueling your body.
You'd better not be avoiding carbohydrates, you'd better not be avoiding healthy fats,
you'd better not be avoiding protein.
You've got to get this in if you're going to build lean muscle.
The fact of the matter is, you're going to be training your ass off over the next four
weeks because nothing worth having ever comes easy.
If you want to get something worth having then you're going to have to put the work
and the sweat in to do it.
I promise you, if you do that over the next few weeks you are going to see some changes.
Now here's what you have to do.
You've got to start increasing the volume of your training.
Let's face it, you only have four weeks to get something done.
If you only have four weeks, if you're doing targeted muscle group training you're only
to get one muscle group in per week if you stick to that plan.
You've got to increase the frequency so you can hit each area at least twice a week.
But you don’t just run and do everything haphazardly.
You want to have a plan that allows you to train each muscle group heavy.
Overload.
As hard as you can one time, and then go for the real dedicated, isolated tension on that
muscles group.
We can do it here in one example with our side lateral raise.
I'm showing you the difference here.
The first thing I'm doing is a cheat lateral.
Yeah, there's a lot of cheat involved in a cheat lateral.
It got its name for a reason, but what I'm trying to do is take a weight that I don’t
normally lift in a concentrated, really selective way, but I add some momentum to it so that
can overload the eccentric and I could allow my muscles to sustain a load that they're
not used to.
That's going to spark the stimulus for new growth.
We need it.
We need it especially if we're trying to make fast changes.
On the other end of the spectrum, we're going to have to come back and hit that muscle with
real dedicated, concentrated tension.
So I can do that with a 1.5 rep style on the same side lateral raise.
We're actually allowing the muscle to feel every single inch of the contraction as we
did – a little of the opposite of what we did here with the heavy cheat lateral.
But both ways, we're sustaining different types of load.
Enough to cause the stimulus for growth.
You're going to want to take that same approach for every single muscle that you have and
put it together here to make sure that we're hitting every area twice a week.
Then comes in the weak point training and when it comes to summer, like it or not, some
of these areas are going to have to be seen.
If calves are one of your weak areas you're going to have to add some extra weak point
training.
What I like to do is recommend – especially for calves – to add three dedicated sessions
of calf work in per week.
Now, that doesn't mean all out 30 and 45 minute sessions.
You should know me better by now.
We don’t need to do that even for an entire workout.
With our calves, go for 5 sets and do the exercise I'm showing you here.
I shared this with you on this channel weeks ago.
Guys who already started implementing it, guys who were the calf-nots have already told
me "Jeff, you won't believe how good the results I'm getting from just this single exercise."
So do it!
Do it 5 times, 5 sets, 3 times a week.
I promise you, between now and just a few weeks from now you will see some changes that
will help you to step out on the beach with a little bit more confidence.
If it extends beyond that, maybe it needs to be your abs because you are going to probably
have to take your shirt off at some point with the hot weather on the way.
With your ab training you've got to increase your frequency to 6-7 times a week.
Why?
Because there's something that happens when we increase – especially the abs being postural
muscles – if we increase the frequency that we trained in, you will increase the resting
tone of the muscle.
That's a really important point.
The resting tone is something that can change the look of a muscle just by the amount of
resting tone that's there.
it's great for your abs because it provides additional stability and support for your
back, but at the same time it provides that extra visibility provided you were listening
to me back in the beginning of this video and you worked on that nutrition to make sure
that you got your body fat down so you could see your abs.
At the end of the day, the most important thing you could possibly do is listen to what
I'm going to tell you right now.
Don't put yourself in the same freaking position next year!
You want to make sure that you're providing yourself with a consistent plan.
One that's doable.
One that you could follow.
When I talked about the eating and meal plans, if it's not something that you like and you
enjoy you're never going to stick with it long term.
What's going to happen is, even if you trick yourself into doing it for a few weeks since
you look good in the beginning of the summer, you're going to look like shit for the rest
of the summer and whoever's attention you attract or tricked into wanting you in the
beginning of this summer, they're going to be on to somebody else at the end of the summer.
You have to make sure you have a 365 day approach to whatever it is you do.
That's why I do all these videos.
That's why I bring you the best information I can bring you on this channel, to try to
arm you with the ability to stay the way you want to be 365 days a year.
I have a training program.
We have our meal plans included in the training program.
I walk you through step by step every day.
All you've got to do is come and listen to me and let me take you through that journey.
I promise you, there will be no more ups and downs.
You're going to look great all year round, you're going to be able to do whatever you
want to do all year round with confidence.
Head to ATHLEANX.com, guys, to get any of those training programs.
In the meantime, if you've found this video helpful, if you liked the little wakeup call,
let me know.
I'll make more of these videos.
Of course, you guys like the "Jeff Rant" videos.
Sometimes I've got to give it to you the way you deserve it.
All right, I'll be back here again in just a few days.
In the meantime, are we going to get ready for summer, or what?