The Best Way to Lose 5 LBS of Body Fat (AND FASTEST!)

  • Published: 28 June 2017
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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
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Comments • 5 552

    LV BLVD  12 hours back

    Don’t genetic’s play a factor when your working out

    • Valkyrie184 PUBG
      Valkyrie184 PUBG  14 hours back

      We like Jesse back

      • BVB BVB
        BVB BVB  15 hours back

        Jeff why are you running out of breath

        • Pumpkin Pie
          Pumpkin Pie  17 hours back

          Are you guys bffs?

          • WizardOCE
            WizardOCE  21 hours back

            Lmao watching this eating a tub of ice cream

            • Jackson Langston
              Jackson Langston  1 days back

              I'm gonna starting eating the healthy stuff LETS GO!! Next day where the potato chips at?

              • stefano nutini
                stefano nutini  3 days back

                Throughout the “Yamzοkο Weebly” weight loss plan (Google it), some of my peers lose over 13 lbs! They smiled and told me to perform my analysis too and find out about it. When I really commenced pursuing it the excess weight simply reduced 15 lbs. .

                • Ronnie James
                  Ronnie James  3 days back

                  I have currently utilized this “Yamzοkο Weebly” (Google it) for a number of days by now and also the final results are incredible. I still have the vitality I want without having suppressing the desire for foods without having making me really feel jittery. I did absolutely nothing special on my very own diet and i also still manage to reduced my weight to 7 pounds. .

                  • Isabel Louise
                    Isabel Louise  4 days back

                    But on a serious note... Who actually likes gummy bears? I wouldn't even crave those if I hadn't eaten for weeks.

                    • Hamza Rehman
                      Hamza Rehman  4 days back

                      Can any one answer my last comment??

                      • alrajul3ziim
                        alrajul3ziim  4 days back

                        Damn, Jeff used that fat to make a dildo.

                        • Dr. DancingLion's Healing Room

                          🤣😂 I love y'all so hard!

                          • ok ko
                            ok ko  6 days back

                            I lost 1kg in 20mins though to be fair i do kill myself, i run like 1,500kilometer do jumprope for like 5mins some pushups,some abs,some squats, jump rope for another 5mins a 100 meter sprint and run 500meters, i'm doing this every single day but i don't think it's enough to make me go bald.

                            • Life_With_Rahmana
                              Life_With_Rahmana  6 days back

                              When u trying to lose body fat is it good to lose a bit of weight

                              • Me
                                Me  7 days back

                                Summary of the video: diet

                                • Putins Cat
                                  Putins Cat  7 days back

                                  I think a Bowflex Max Trainer might work as well for 15 minutes or so.

                                  • Winona Daphne
                                    Winona Daphne  7 days back

                                    the way you storytold to tell the point is really good, im going to remember this

                                    • noname
                                      noname  7 days back

                                      I hate burpees lol i just run 5mph on the tred

                                      • Malik Abdullah
                                        Malik Abdullah  1 weeks back


                                        • Vladimir Klasnja
                                          Vladimir Klasnja  1 weeks back

                                          Hahahahaha.... This was fantastic.... Great info even better comments

                                          • pddy pddy
                                            pddy pddy  1 weeks back

                                            Burpees are kind of challenging at 47 yrs old but i will give it a go

                                            • Hamza Rehman
                                              Hamza Rehman  1 weeks back

                                              I am 17 years old. I have six packs. My fat is 3.6 %. I want to lose my belly fat specially lower belly fat to get more shredded abs what should I do? Should I do the same thing exercise that u showed in this video. I am afraid that I might get more weak. That’s my question .Thanks

                                              • DIRT McGIRT
                                                DIRT McGIRT  1 weeks back

                                                "Skinny fat" SJWs are now triggered!!!

                                                • neon touhedul
                                                  neon touhedul  1 weeks back

                                                  Not to offend none of them, but it's look like Jessie is the lab rat of Jeff...the video is funny somehow.

                                                  • Zaman Malik
                                                    Zaman Malik  2 weeks back

                                                    Waoooo thats amazing change

                                                    • Manwell Rnegron
                                                      Manwell Rnegron  2 weeks back

                                                      So easy gain 5 lbs in one day...that lost 1lbs in one week

                                                      • Kelton Derkach
                                                        Kelton Derkach  2 weeks back

                                                        Here I’m sitting at 13.5% ish if I was to guess making me feel like a fat fuck lol

                                                        • Ryan Ransburgh
                                                          Ryan Ransburgh  2 weeks back

                                                          Jeff my wife works out 6days a week and isn’t loosing weight she’s really confused about calories in verses calories out she’s about 240 lbs we need a nutritionist to talk to we would love to be able to Skype with you so she can understand the process she’s very knowledgeable just so many things out there and we trust you. Hey email is I know your a busy person but it would mean so much to her health and mind so just a shout out if you can me an evening to answer some questions my wife is Christine and I’m ryan ty for listning

                                                          • Pyro Fox
                                                            Pyro Fox  2 weeks back

                                                            Jeff gets paid for it lol you should message him if you really want to

                                                        • palm7z
                                                          palm7z  2 weeks back


                                                          • Lizete Carapinha
                                                            Lizete Carapinha  2 weeks back

                                                            Why are you out of breath during this?

                                                            • Pezza
                                                              Pezza  2 weeks back

                                                              Can I just cut open my stomach and rip out he fat then glue back up?

                                                            • Jeremy Bradshaw
                                                              Jeremy Bradshaw  2 weeks back

                                                              Jesse is literally the entertainment aspect of this channel. Definitely a necessity. Haha

                                                              • MooJoo5555
                                                                MooJoo5555  2 weeks back

                                                                skinny fat is just another excuse to fat shame. shame on anyone who says that expression. and fitness is not all about that. its about being healthy on the inside too. like cardiovascular health. which is more important. if you are dead, good for you for looking perfect, but you will be dead.

                                                                • Anthony Kerry
                                                                  Anthony Kerry  2 weeks back

                                                                  Why do they keep making foods we aren't supposed to eat?

                                                                • buzwa2k
                                                                  buzwa2k  2 weeks back

                                                                  🤣🤣🤣🤣😂😂😂 the gummies BEARS!

                                                                  • Fred Gardner
                                                                    Fred Gardner  2 weeks back

                                                                    8:14 minutes..of talk..... video says. eat right ..... do burpees..... save 814..

                                                                    • Short17 Beatz
                                                                      Short17 Beatz  2 weeks back


                                                                      • pbanthonyv
                                                                        pbanthonyv  2 weeks back

                                                                        Just go to Georgia and start hiking the AT. Pound a day if you have it to lose :P

                                                                        • essentialyoga
                                                                          essentialyoga  2 weeks back

                                                                          HAAA!! LOVE THE ENDING! :D

                                                                          • Nearly Stuck
                                                                            Nearly Stuck  2 weeks back

                                                                            Jessie lost a fan... Its a JEEP not a car lol

                                                                            • Jack Willis
                                                                              Jack Willis  3 weeks back

                                                                              Wow. The outro sealed the deal. Subscriber for life!

                                                                              • J1.92c
                                                                                J1.92c  3 weeks back


                                                                                • Chris ruttle
                                                                                  Chris ruttle  3 weeks back

                                                                                  Who told you to stop jesse😡 huh 😂😂😂

                                                                                  • Sophrosynicle
                                                                                    Sophrosynicle  3 weeks back

                                                                                    My workout (lost 5% bf in 2 weeks) EACH DAY:
                                                                                    - 30mins of cycling (@ 8.5MET or higher, about 300-380 kcal )
                                                                                    - 30mins of power-training (about 100-200kcal probably, depends on your rest time a lot, I only rest when switching machines / weights for about 10-20 seconds or so)
                                                                                    - 20mins of boxing (high intensity, also about 300kcal)
                                                                                    So an average of about 700kcal burnt per day, training.
                                                                                    Now add your metabolic rate at rest (2400 for me).
                                                                                    I have 3100 kcal worth of burn each day.
                                                                                    My diet comprises of:
                                                                                    ° 40g of oatmeal + coffeecup of milk OR 2 eggs with two slices of bread in the morning
                                                                                    ° A banana or some vegetable source of carbs like two or three carrots (just to keep some energy during the day) at noon
                                                                                    ° A normal healthy dinner (keep potatoes / pasta / rice low, low percentage of cooking fats and no or little sauce).
                                                                                    This is about 1600-1700kcal. So 3100kcal - 1650kcal = 1450 kcal burnt per day from mostly adipose tissue (fat).
                                                                                    It won't show on the scale that way, but 1450 kcal roughly translates to 170g of fat or 1/3 lbs. You should be losing up to 170g of fat every day (my actual progress, with some lesser days and some days more active than planned, doesn't veer too much from those figures, as I said, 5% bf loss in 2 weeks with 3 resting days (still on diet on those days and deficit in kcal)). It could be higher too, since there's waste energy in the conversion process.

                                                                                    I was at 24.6 % bf, now I'm at 19.6%. I've lost 2kgs of weight too, but I'm not focusing on weight too much. Just wanna see my muscles pop out everywhere. I'm going for 9-10% bodyfat. I'm gonna start increasing caloric intake and building more muscle around the 13-15% mark (500kcal deficit instead of 1400kcal, more protein in my diet, less cycling/boxing and more weights). I'm also now going to add burpees and jumping rope into the mix.

                                                                                    • Hiro Teo
                                                                                      Hiro Teo  3 weeks back

                                                                                      Most likely jessie and jeff just make out after every video

                                                                                      • Paul Walnuts
                                                                                        Paul Walnuts  3 weeks back

                                                                                        Allergies to GMOs, that too

                                                                                        • LillyAndora
                                                                                          LillyAndora  3 weeks back

                                                                                          Man I'm hungry

                                                                                          • Dimitris Varsakis
                                                                                            Dimitris Varsakis  3 weeks back

                                                                                            From all the above I thought battle rope is the best because you gain muscle,no muscle pain afterwards and you still burn calories for 24 hours after ..