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The best way to lose 5 pounds of body fat is a question that I get almost every day. People want to know if burpees are the best exercise for getting the job done. Others want to know if battle ropes or even jump rope are better at burning calories and burning fat. While all of them are at the top of the list for the most calories burned on a minute per minute basis, they still are not the best way to lose five pounds of body fat the fastest.
In this video, I show you how you can never outtrain a bad diet. If you refuse to pay attention to the quality of your nutrition and the foods you put in your mouth you are never going to have the low levels of body fat that you desire long term. Sure, anyone can follow a short term diet that allows them to lose fat for a few weeks however if you can’t keep it up then you will never be satisfied with your body fat levels over the course of the year.
Mistakenly, people look to exercises as the best way to drop body fat. While you definitely need to train, achieving fat loss is and always will be better accomplished via the right nutrition plan. This goes back to the comment about never being able to outtrain a bad diet. You simply cannot make up enough calorie burn via exercise (even the most intense) to overcome bad food choices. For instance, our very own Jesse is a big sugar fanatic and a worshiper of gummy bears. Just 17 measly gummy bears has 150 calories. Even if Jesse were to do 10 minutes straight of high effort high intensity burpees, he would only burn 120 calories and he would lose that battle with a net calorie gain of 30.
Now Jesse, being a hardgainer, is not concerned at the moment with his body fat levels. He was the only one wiling to do the burpees while I talked during the video being the good sport that he is. If you are looking to burn 5 lbs of fat however, you need to be sure that you are paying attention to what really matters. Your nutrition will always be at the top of the priority list for getting that job done.
Now, does that mean that conditioning exercises like burpees, jump rope, battle ropes and split squat jumps don’t have a place in your workout program if you need to lose fat? Not at all. In fact, with a good nutrition approach in place these exercises become even more effective since they compliment the losses that you are already making because of your improved diet. Not just that, each of these exercises helps to improve your stamina, work capacity, endurance, power endurance and your heart.
If you are looking for a way to improve your nutrition and get it locked in almost effortlessly 365 days a year, then head to and get one of the ATHLEAN-X Training Systems that best fits your goals. If pure fat loss is at the top of your list then you should opt for Max Shred. If, like Jesse, muscle gain is your priority but you don’t want to gain fat in the process then look for the Max Size program.
If you are looking for more videos on how to eat to burn fat and the best fat burning workouts, be sure to subscribe to our channel here on youtube at
44 comments
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If you want quick fat loss then you gotta stop eating carbohydrates all together, I know Jeff hates the idea of that and obviously it should not be something to do for long term, but it is the secret to fat loss.
Your body cannot, CANNOT burn stored fat if it's busy burning carbohydrates. It's simple science. I lost almost 30lb in a month on a near 0 carb diet with the occasional shot of orange juice with breakfast. Working out consistently, fasting 1 day of the week, and doing intermittent fasting/OMAD can also yield much better results, but obviously add a lot of challenge.
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The 4.4K dislikes are from the body positivity movement
Wow cool
These exercises are fine, but in the end if you don’t control your calorie input, you will not lose weight or body fat. You need to be at a calorie deficit to lose weight or fat.
The gummy bear skit at the end 👌burpees are cool
"You will never be able to out train a bad diet"
Some SPC that just woke up on the PT field still drunk "observe"
Runs a 12 minute 2mile
Jesse is a great sport! Keep up the great work!
Jesse's doggos are everything 🐕🥰
Love Jesse
Yeah that the way bro
skinny me just wanted to know what the heck he was holding in his hands in the thumbnail
Yup its true i do all these belly fat gone
This is great and very cute 🙂 Gummy Bears!!! haha
He was good enough to do all that and camera guy didn't even show him wow so wrong
Chop off your leg
The journey to weight loss and building lean muscles. Is 80% diet and 20% physical work outs..
Want bigger shoulders but always think they are to thin. Any suggestions on making shoulders wider and harder looking
i was doing squat jumps since i never done em and i thought “10 minutes isn’t that bad” bro my thighs were dying
3-5 day fast
I see why you mentioned the gummy bears, in the previous videos I watched of yours. Cute video!
I can personally vouch for this, managed to lose around 40 lbs in 4 months after i cut out empty carbs, sugar and alcohol with some added daily cardio.
I don't specifically follow a plan (even tho i probably should), i just try to eat more veggies and lean meat and if i get that late night snack urge, i just down some water instead.
I do allow myself one cheat day per month… but that equates to me getting 6 pieces of sushi, not a bag o chips and a gallon of cola 😛
Wow explained so beautifully
Just exercise everyday and eat right. Done.
Try kiteboarding! I can eat 3 shawarmas per day and 5 beers and still loose fat! I'm the laziest bastard out there, but in the summer I always get ripped. Plus I never even realize I'm working out! I just have fun and the byproduct is getting ripped.
But as soon as the cold starts I stop kiting and I start watching these type of videos and get really disappointed when I see how much effort I need to put in to lose fat. Working out just for the sake of losing fat, seems to me infinitely boring and masochistic….
I need to move to a hot and windy place for winter cause working out sucks…
I am a fan of athleanX though…. Especially for repairing stuff…bad shoulders, bad back..etc.
Keep it up and thanx for your excellent videos! 👊❤
224k likes for Jessi
stop eating. Nothing works quicker (apart from gastroenteritis!)…
The best information, with two great personalities and humor. Best fitness channel hands down.
I’ll be back in 1 month. See how much I can lose November 21st
The pain in jesses eyes as Jeff throws down the bag of gummy bears 5:12
Good vid. Funny shit at the end 🙂
I didn’t know Jesse left.
How come I never get cut, just friggin skinny?! I eat clean, monitor all my calories, weight train at least 4x a week and all I get is skinny, not cut its sooooo frustrating.
I just ate 5 pounds of fat
So I just took a body fat calculator and it said that I was 21 percent body fat but I can see the veins in my arms really well
Not you , you keep going 😅😂😂😂🤣
….or just find a chick that likes you being 5lbs heavier.
I've been avoiding sugar like a plague , Lifting , and cardio every day… I've been losing about 5lbs a week… it'll eventually slow down. hopefully I'm attractive before that slow down but we'll see down the line.
H😳ly💩! I just came from the gym & was starving its past midnight I didn't want to go in the kitchen wake everyone 🤦♀️I ate handful snack sized candy bars Im so glad I watched this never doing that again
On resting day. I skip all calories except my 30g protein shakes. Same calorie deficit as cardio. Down from 128 to 110 kg. 12 more kg to do.
Poor Jesse 😂
😍😍🥰 you make me laugh 😂
Handsome, bearded muscle mass. What's not to like!