After 8 years in the gym, here's every fitness tip I could come up with:
1. Stop drinking alcohol.
2. Fasted cardio and lifting weights will turn your body into a fat-burning machine. 3. Get 50g protein minimum in your 1st meal 4. One 24-hour fast each week. 5. Spend a lot of time sitting? Do "bar hangs" after each workout to decompress your spine
6. 90% of your meals should be: chicken, steak, beef, salmon, shrimp, greek yogurt, eggs, fruit, rice, veggies, and potatoes 7. Lift legs 2x per week minimum. Your body's biggest muscles are in your lower body.
Below is every piece of advice I could give you for losing unwanted body fat:
1.) Stop drinking alcohol.
2.) 6 days small caloric deficit, 1 day maintenance.
3.) Supplement with creatine, magnesium, and electrolytes.
4.) Get a "desk treadmill" if you work from home. You'll get 10,000 steps within a couple hours
5.) Stop "identifying" as fat. No more negative self-talk. You need to have full-fledged 100% RUTHLESS belief in yourself.
6.) Every meal you eat should be heavy in protein.
7.) Get 1g of protein per lb of your bodyweight.
8.) Use these snacks to hit your protein goals:
-"Safe Catch" canned tuna (40g protein)
-"Good Culture" cottage cheese (19g)
-"Oikos Pro" greek yogurt (20g)
-"Premier" protein shake (30g)