What’s up, guys?Jeff Cavaliere, ATHLEANX. com. It’s that time of year again, but this videois going to apply at all times of the year. I want to share with you how to lose weight. You guys know that I’m going to set the tonefrom the beginning of this video. I’m not going to bullshit you. I’m going to tell you exactly what you needto hear, and the things that will actuallywork. These are the six biggest mistakes that peoplemake when it comes time to trying to do this. First of all, the number one thing you needto do is, you’ve got to hold yourself accountable. Not anybody else. When I talk about that, I’m talking abouta very deep, meaningful level. Like, what is going to set this up as a differentscenario this time than it was any other timethat you tried to do this?Are you trying to set the example for, let’ssay, your own children to be healthy?Are you trying to be a fitter person becauseyou know that other people depend upon you,both at work, and at home?What is it that you’re going to do?Are you going to – maybe it’s even a moretrivial level. Your favorite TV show, you will not pull yourselfaway from. Great. You want to watch it?You only get to do so if you first work out. Even someone like Jesse, we actually put himon camera in front of all of you to make hischanges, and be held accountable by doingso because if he stopped working out, he knewhe needed that. He even asked me if he could do that. He wanted that level of accountability. Hold yourself accountable and I promise you,things will change this year. Especially if you go for that deeper, moremeaningful level. Next up we know that losing weight is alwaysgoing to have to factor at some point backto how we’re eating. I’m going to tell you this. One of the biggest mistakes you’re makingis trying to setup an eating plan for yourselfthat doesn’t mesh with your personality. I’m going to give you an example. If your issue with eating right now is thatyou’re a grazer – meaning you eat at alldifferent times of day, with no real focus,or plan on how, and when you do it – thentrying to jump into an intermittent fastinglifestyle is going to set you up for failure,and a big disaster. Why?Am I saying that intermittent fasting is notgoing to work, or help you lose weight?No. People are losing weight doing intermittentfasting. The problem is, for you, you’ve just gonecompletely opposite of how you tend to eat. A grazer eating multiple times a day willfeel ultimately restricted by being put intoan eight hour eating window, or a six houreating window. Whereas, if your problem is eating in largeportions – not necessarily eating throughoutthe entire day – the large portion eatercould benefit really well from having a shortertime frame from which they can eat. So that means maybe instead of having fourbig, huge meals throughout the day, they’veconsolidated that into a shorter eating period,and that tends to work for you. So you have to find the style of eating that’sgoing to help you restrict calories – becauseultimately, that’s what they all do – inthe most effective way for you, and how youare right now. Mistake number three is one that I’ve talkedabout here on this channel many times before,but I’m going to say it again because it’sgoing to matter to you. That is: you’d better get your hydration startedearly in the day. 75% of us walk around every, single day ina dehydrated state, and we’re never, evercaught up, no matter how much we try throughoutthe day. That is because we’re missing the best opportunitywe have for getting ahead. That is to start focusing on it when you wakeup. 20oz-30oz of water, the first thing you do. It’s a great habit to get into now. I say ‘habit’ because I will tell you this;you can ask your friends, you can look aroundthose that you see in the gym that are ultra-fit,you’ve never met someone incredibly fit thatisn’t also regimented. That doesn’t have a routine. That doesn’t have a series of habits. Get into the habit of developing more healthyhabits, and I promise you, you’ll be in abetter spot next year this time, than youare right now. When it comes to drinking water your energylevels depend upon it. Even a small dip in your hydration levelswill cause you to feel more fatigued, morefoggy, but more importantly, probably lesslikely to want to get your ass to the gymlater on that day. If you stay hydrated and stay ahead of thegame your energy levels, and your anticipationfor actually wanting to go train will be high,and you’ll never miss your workouts. I guarantee it. As we roll into mistake number four we haveto understand that any video about losingweight is ultimately going to rely on yourability to look at yourself, whether you’rein clothes, or out of clothes, an notice thechanges that you’re making. Those changes are what will inspire you tocontinue to try and make more. I’m going to tell you this: you’re absolutelynot going to like what you see if your onlyefforts in the gym are jumping on a treadmill,or trying to jump on the stair climber, anddo all of your exercises in that form. The biggest thing you need to do to changeyour body and the way it looks is to changeyour body composition. You need to build lean muscle, in additionto losing weight. The fact is, you can actually afford to loseless weight if you improve your body compositionbecause you’re going to look better. The more lean muscle you add, the more aestheticallypleasing you’re going to be, the more you’regoing to like yourself in, and out of clothes. The fact is, two people that weigh the samewith one carrying a lot more muscle mass thanthe other, are going to look extremely differentstanding side by side in their clothes. One’s going to potentially look skinny-fat,and the other one is going to look incrediblyfit. You want to be the one that looks incrediblyfit, and that means you want to make sure,without negotiating here, that your plan forlosing weight also includes picking up thosedamn weights, and moving them around a littlebit. Mistake number five is going to ruffle somefeathers here, but do me a favor and hearme out. When it comes to healthy fats you’d betterhave a respect for how much of them you’reeating. Look, I’m a big believer in including healthyfats in your diet, but you have to understand– as we’ve pointed out here – any attemptto lose weight is going to demand that youget into a hypocaloric state. Meaning, you are taking in fewer caloriesthan you are burning in a given day. The caloric density of fats cannot be understated. They’re twice as dense, calorically, thancarbohydrates, or proteins. People think that they’ve heard how much carbonsare the enemy – which is not the case either,by the way – and have flocked to eatinghealthier fats. They’ve confused ‘healthy foods’ with ‘foodsthat make you skinny’. That is a big, big mistake. If your attempt to lose weight in the comingmonths is eating a salad every afternoon thatis filled with olive oil, avocados, and nuts;I’m telling you, you’re not going to losea lot of weight. Calorically, you’ve just loaded in about 1500calories into that one, healthy salad. Again, don’t get me wrong. They are incredibly important, but you needto eat your fats in moderation if you’re goingto be able to maintain a hypocaloric statethat is necessary for losing weight. Keep your fats in your diet. Do not cut them out. But making smarter choices when it comes tothose is going to be critical for your abilityto lose weight once, and for all. Last, but not least, one of the biggest mistakesyou could be making here, when you’re tryingto lose weight, is making this time look alltoo similar to the last time. You see, as soon as you head to the gym, andyou swipe that card, and maybe you break outthe same new shoes you got for Christmas lastyear, and the same new gym outfit you gotlast year, and you miss one workout; whatdoes it look like?It looks like the same thing that happenedlast year. Immediately, you know that. You recognize that, and you feel to yourself“It’s all happening all over again. I’ve already lost. “So what you need to do is, you need to somehowmake this time look different. I would first advise you to get a plan becauseif you went there last year with no plan – youdidn’t know how many days a week you weregoing to train, you didn’t know what youwere going to train while you were there,you thought it was all about just doing thecardio – whatever the thing is that youdid wrong, you’re going to be better off witha plan. But if you had a plan, then do something elsedifferent. Change the time that you go to the gym. Change the gym altogether. Maybe bring someone else to the gym with youto, again, hold yourselves accountable. Maybe, don’t even train at a gym at all. Train at home this time, or maybe even introducesome supplements that you’re now having tohold yourself even more accountable towardbecause you feel at least there’s somethingdifferent that you added. It actually cost you some money, so now youhave to make sure that you’re holding up yourend of the bargain to allow those supplementsto work. Whatever it is, you’ve got to make this timelook different from last time. If you did have a plan, and it didn’t work,guys, you know I have plans that will helpyou. We lay everything out day by day, meal bymeal. I try not, as a coach, to let you fail. That’s my responsibility here as a coach;to make sure that I can take you through yourworkouts, motivate you, keep you motivated,and keep you on track. All of our plans are available over at ATHLEANX. com. In the meantime, if you’ve found this videohelpful leave your comments and thumbs upbelow. Let me know what else you want me to coverhere and I’m happy to do that for you guys. All right. I’ll be back here again soon. See you.