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He created ATHLEAN-X, YouTube’s first-ever fitness channel and spent decades training pro athletes, now Jeff Cavaliere reveals the truth about creatine, fat loss, and real muscle growth. Jeff Cavaliere is a renowned physical therapist, strength coach, and founder of ATHLEAN-X, one of the world’s most trusted fitness brands blending science-based training with real-world results. He is also the author of books such as, ‘AthleanX's Train Like an Athlete: Intelligent Training to Build the Ultimate Body’. He discusses: * The science behind creatine and how it really supports muscle growth and recovery. * Why you’re struggling to lose belly fat, and the simple fixes that actually work. * The most harmful fitness myths that keep people weak, tired, and injured. * Small but powerful changes that help burn fat and preserve lean muscle mass. * Why grip strength predicts overall health and how to train it effectively. * How “nerd neck” and poor posture can destroy your gains, and how to fix it fast. 00:00 Intro 02:05 Jeff's Mission 05:33 Training the World's Best Athletes 06:19 Motivation vs. Discipline 07:46 Advice for People Struggling to Get Started 10:17 What Motivates Jeff's Audience? 14:19 The Impact of Doing Hard Things 17:13 Are There Exercises Jeff Avoids? 18:00 Deepest Motivators for Fitness 21:32 Surface-Level Motivators for Fitness 23:09 How to Look Good Physically 24:56 How to Lose Body Fat and Get Leaner 25:46 Less Obvious Nutrition Offenders 27:29 What to Look for on Food Labels 28:55 What Jeff Eats in a Day 30:58 Eating and Sleeping Times 33:40 Getting Rid of Stubborn Belly Fat 38:32 Misconceptions About Abs 40:37 Long-Term Consequences of Steroid and Growth Hormone Use 44:27 Part Two: Training for Longevity 50:06 Top 3 Overlooked Elements of Training 52:06 Improving Flexibility and Mobility 53:56 Workout Demo: 5 Key Exercises for Longevity 59:13 Ads 01:00:13 Why These 5 Exercises Matter for Longevity 01:03:00 Most Important Functional Movement: Thoracic Spine Rotation 01:11:11 Exercises to Prevent Hunching with Age 01:14:26 Train Longer or Harder? 01:16:22 Importance of Proper Form 01:19:24 What Is Nerd Neck? 01:21:09 Common and Avoidable Gym Injuries 01:24:05 How to Do Less and Achieve More 01:26:44 7-Day Comprehensive Workout Plan 01:30:37 Sets and Reps for These Workouts 01:31:56 Growing Biceps 01:33:46 Grip Strength and Its Link to Longevity 01:39:15 Women's Average Grip Strength 01:41:47 Can Grip Strength Be Trained Individually? 01:42:19 How to Avoid or Improve Back Pain 01:47:47 Jeff's Opinion on Standing Desks 01:52:09 Jeff's Advice on Supplements 01:53:39 Creatine Benefits and Misconceptions 01:57:50 Best Form of Creatine 01:59:19 What Is the Creatine Loading Phase? 02:01:09 Are Some Protein Powders Better Than Others? 02:02:40 Foods Jeff Would Never Eat 02:03:23 Jeff's View on Melatonin 02:04:18 Is There an Optimal Way to Sleep? 📣 100 CEOs: Ready to think like a CEO? Gain access to the 100 CEOs newsletter here: https://bit.ly/100-ceos-youtube The 1% Diary is back - limited time only: https://bit.ly/3YFbJbt The Diary Of A CEO Conversation Cards (Second Edition): https://g2ul0.app.link/f31dsUttKKb Get email updates: https://bit.ly/diary-of-a-ceo-yt Follow Steven: https://g2ul0.app.link/gnGqL4IsKKb Research document: https://stevenbartlett.com/wp-content/uploads/2025/05/DOAC-Jeff-Cavaliere-Independent-Research-further-reading.pdf Follow Jeff, here: YouTube - https://bit.ly/4mfLt1B Instagram - https://bit.ly/3YKF58s Athlean-X - https://bit.ly/4dnOU2k You can purchase Jeff’s book, ‘AthleanX's Train Like an Athlete: Intelligent Training to Build the Ultimate Body’, here: https://amzn.to/4j6g6Up Sponsors: Vivobarefoot - https://vivobarefoot.com/DOAC with code DIARY20 for 20% off Shopify - https://shopify.com/bartlett
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Still not losing weight? This is why👇 Before you blame your metabolism or your diet, let’s get one thing straight — fat gain always comes down to energy balance. When you eat more calories than your body burns, that extra energy gets stored as body fat. It doesn’t matter if the food is “clean,” “organic,” or eaten within a 6-hour fasting window — a surplus is still a surplus. Most people gain weight not because of what they eat, but because they don’t realize how much they’re eating. Once you understand energy in vs. energy out, everything makes more sense. Fat loss isn’t magic — it’s math.
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Arm and belly fat exercises that don’t use weights or gym equipment are also a solid way to workout your muscles. And although going to the gym is the faster and the most common way to reach your goal, doing body-weight exercises have also proven to be effective in it’s own way, with benefits of convenience that the gym cannot provide. But just to be clear, it’s a challenge to work off all those body fat without the use of equipment. When you perform body-weight exercises, they don’t really target your arm muscles the way dumbbells do, or your belly fat the way a rowing machine would. But they do engage important muscles in your upper body and your core that will work your stomach and arm muscles to lose them. You’ll feel it when you workout, and in a few days of performing this exercise, you’ll be able to see the proof as well. You just have to be diligent and really determined to reach your goal! Good luck and let me know how this works out for you! ❤️💪 **If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Sunday to Friday!
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