What’s up, guys? Jeff Cavaliere, AthleanX. com. Today I’m going to break out the Smart Boardto discuss a dumb mistake that a lot of peoplemake when it comes to dieting for a 6 pack. You see, if you rely on calorie restrictionas your main and sole method of getting toa lower body fat level, you’re going to runinto a brick wall a lot harder and fasterthan the one behind me. Here’s the problem: we know that in orderto create a body fat loss you have to createa caloric deficit. We talked about that alot of times before. There’s a thermodynamiclaw that states that we need to do that. That’s a given. It doesn’t mean it has tocome from calorie restriction because thebiggest mistake people make – let’s saythey’re arbitrarily going to pick a 2000 caloriedaily maintenance level; that’s what yoursis. You want to create a 500 calorie deficit becauseyou know you need to do that in order to losesome weight and lose body fat. A lot of peoplewill do this completely through a 500 calorierestriction on what they eat. That’s the easy way to do it and it’s thefastest way because a lot of people will findthat they’ll get results doing this, but thenall of a sudden they hit that wall and theystop seeing results. It’s extremely predictable because as you’redoing this, think about the calories thatyou’re also restricting from your muscles. Your muscles are going to be your best friends;your metabolically most active tissue to allowyou to raise this set point. Not from 2000, but maybe to 3000 in a day. If you have the metabolically active tissue,like muscle, to stick and allow you to burnmore calories throughout the day just becauseof the muscle you have to maintain, you’regoing to allow yourself a lot more dietaryflexibility in the long term. That is how you get this thing done 365 daysa year like I preach. So you don’t wantto do it that way. What you want to do isif you’re at 2000, maybe what you do – anda lot of people may not like to hear this– they’ll restrict their calories by a littlebit. Take the obvious thing out of your diet. You’reprobably already pretty low as it is. Thisis probably not what you’re eating in a day,but again arbitrary numbers. Take somethingobvious out of your diet that you know youprobably shouldn’t have from calories andthen go burn 400 extra calories to get yourselfdown here. That is going to create a much more effectiveplan because you’re still supplying key caloriesto the muscle that you’re trying to build. Maybe you’re not even working out and if you’renot doing that, that’s an even bigger disasterthat we can talk about in a different video. You’d better be working out at the same timebecause otherwise you’re going to become skinnyfat. You’re going to get thin, but you’renot going to look very good. It’s like gettingabs, but having no muscle. It’s like the oldsaying “Having tits on a bull. ” There’s nopurpose for it. If you want to have a much more effectiveplan, unfortunately for some, maybe upliftingfor others; you’re going to have to get yourass into the gym and you’re going to haveto work out and start burning some calories. Our burst training workouts that we have plentyof here at Athlean-X are geared to do exactlythat; help you to burn a lot of calories quickly. You don’t have to spend all day to burn400 calories. You’re not going for a slowjog here through the park. As a matter of fact, if you’ve seen one ofour videos here we actually did a 10 minuteworkout – I’ll link it right here – wherewe did nothing but burpees. 10 different variationsof burpees in 10 minutes. You’ll feel whata high expenditure of energy feels like ifyou’ve never tried it before. My point is: you’ve got to stop looking atstrictly dietary restriction of calories toget down to this number. You’re going to haveto get lower, but don’t look to diet alone. As a matter of fact, try to see if you cando it as little as possible that way so whatyou’re doing is sparing the calories to allowyou to support the muscle growth that’s goingto allow you to ultimately raise this numberand make your nutrition plan a hell of a loteasier to follow. Guys, if you’re looking for a way to haveyour ass kicked I’m more than happy to doit for you. You could head to AthleanX. com right now andget one of our training systems. I coach youthrough every single workout and I also provideyou with a diet plan that will allow you tomake nutrition much simpler than it is andallow you to actually stick to a plan 365days a year. That is what I try to preach here at thischannel year in and year out and that’s whatI’m trying to convey to everybody that watchedus. It’s not all that hard, it’s just goingto take a little bit of dedication and efforthere and then I’ll help you to do all therest from there. See me over at AthleanX. com and in the meantimelet me know how you felt about this video. Leave your comments and thumbs up and I willbe back here again in just a couple days withmore stuff for you. See ya!