Boasting a fit physique for decades, ATHLEAN-X founder Jeff Cavaliere‘s training and nutrition strategies are proven. In a recent YouTube video shared on August 1, 2025, he broke down how to build a lean physique regardless of body fat levels.
With over 14.1 million YouTube subscribers, Cavaliere has become one of the most trusted resources in fitness. He served as the assistant strength and conditioning coach for the New York Mets, and his advice has always been grounded in experience and logic. This led him to take a closer look at a formula to help individuals achieve their dream physiques.
Jeff Cavaliere Gives Simple Formula for Getting Lean at Any Body Fat Level
Cavaliere’s simple formula from the YouTube video can be found below:
- Don’t set unrealistic goals
- Engage in resistance training
- Prioritize high protein
- Focus on quality nutrition
First and foremost, Cavaliere stressed that regardless of body fat level, don’t set unrealistic expectations.
“It’s not just about getting lean but it’s about staying lean.
We start by defining realistic expectations because though you may want to look like this guy right here, if you’re starting out anything like this guy [overweight], then having this guy [ripped] as your goal is likely to set you up for failure or disappointment.”
The changes don’t need to be drastic for those with higher body fat levels; just a few daily tweaks can lead to meaningful progress.
“We’re not looking for perfection when you’re at this body weight and body fat right now, you don’t need it. You could just make a few mild changes to your daily habits that are going to allow you to get to this next bracket quite easily.”
Cavaliere advised walking 4-5 times a week for 30 minutes to drop initial weight if you’re not active:
“If you just started to do a walk 4-5 times a week, 30 minutes at a time, you’re going to find that you’re going to start to drop weight,” explains Cavaliere. “Calorically, if you take one pass through your diet, you’re likely going to find certain things you know don’t belong, like that chocolate cake you like to have for dessert.”
While dieting alone can help you lean out, Cavaliere cautions that without resistance training, you won’t achieve a muscular look. He said three full-body workouts a week are enough for results.
“It’s not just the leanness sticking out to you here, it’s the muscularity. There is a world where you can lose weight and not look ripped but rather skinny. This is likely not what you’re looking for. The main difference between these two is simply the act of lifting weights.”
“I need you to start lifting weights three times a week, that’s it. Three total body workouts a week is enough to start getting you to start adding muscle.”
In addition, he said to prioritize protein if building muscle is one of your primary goals.
“You need to focus on increasing your protein intake. Again, largely because if you haven’t been weight training, and you haven’t been trying to build muscle, you’re going to need to do more and eat more simply to support that process.”
Along with high protein, he emphasized that balanced, quality nutrition is also an effective lever to pull.
“People just don’t know enough about what makes up a good nutrition plan. Chicken parmesan is not grilled chicken. They are very different calorically, and just because you heard the word chicken doesn’t make it a clean eating option,” Cavaliere shared.
Cavaliere added that individuals shouldn’t be concerned about decreased energy or libido as they lean out.
“I’ve been at this level of body fat for a long period of time. There are some that will say that you’ll experience decreased levels of energy, that you’ll experience low testosterone, that you’ll have no libido — that’s not going to happen by getting lean the right way.”
In contrast, he explained that getting lean will do the opposite and increase testosterone levels as long as you don’t diet or train too aggressively.
“Getting lean does the opposite. It actually increases your testosterone levels. The confusion often comes from the things that you’re doing and the process of trying to get lean too quickly. Go back to the beginning here: temper those expectations. When you have tempered expectations and realistic expectations, you don’t try to do this too aggressively.”
Cavaliere has been open about how he’s maintained a lean physique for 30 years. He shared 16 dieting principles that have made it easy to maintain lower levels of body fat. Above all else, he said people must know their ‘why’ for dieting because that will help them from overeating and making poor food decisions.
Cavaliere believes anyone can build a leaner physique with the right motivation. However, he points out that aggressive approaches are less likely to be sustainable.
RELATED: Jeff Cavaliere Talks How to Turn ‘Pancake Pecs’ into a Chiseled Chest You Didn’t Think Was Possible
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