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10 Things You Need To Do To Go From

This: To this:
1) Lift heavy

When dieting down, muscle retention is a main priority.

Your body adapts to what you do frequently.

So if you're lifting heavy, your body is going to respond by holding onto muscle, because it is needed often to lift.
2) Be in a caloric deficit

Evidence shows that calories matter.

There's no way around it.

Calories are units of energy.

You need to be using more energy than you're taking in.

Track your food and make adjustments if you aren't setting results.
3) Keep protein high

Depending on how lean you are, protein needs to at least be at 0.8 g/lb of body weight.

The leaner you are or get, the higher your protein intake needs to be.

If you're at 200 lbs and 20% BF, starting anywhere between 160-180 grams of protein is okay.
4) Eat carbs, keep fat low

Carbs are your body's preferred source of energy.

They also help to stimulate your thyroid, which regulates your metabolism.

After you configure protein, fat should be 20-25% of your calories.

The rest can go to carbs.
5) Do cardio

Doesn't have to be alot.

Start out with 10-15 min per day and work your way up.

Try LISS, MISS, & HIIT to find what you like.

Cardio helps to increase the deficit, but also allows you to eat more food, keeping your metabolism from slowing down.
6) Eat mostly whole foods

Your body needs micronutrients and fiber.

The more you can get from food, the better.

But a treat every now and then isn't going to hurt.

Here's a macro Venn diagram to help you pick your food out:
7) Get sunlight

Sunlight is essential.

You should shoot for at least 20-30 min of sunlight per day.

It produces vitamin D, one of the most important hormones your body uses.

The next best thing is to supplement vitamin D.

Here's a brand I trust: tigerfitness.com/products/hitec…
8) Take the right supplements

Chromium & magnesium are two essential minerals that are difficult to get through diet alone.

They both enhance your metabolism & keep you feeling good.

I take one Nutrient Driver twice per day to help with chromium intake: tigerfitness.com/products/mts-n…
9) Get a sufficient amount of sleep

Sleep is crucial to:

-focus
-growth
-fat loss
-recovery
-reducing stress
-mood regulation
-detoxing your body
-maintaining your metabolism

One supplement that will help you sleep (and get you magnesium) is Sleep Aid: tigerfitness.com/products/mts-n…
10) Be patient and consistent

You won't get the body you want in 6 weeks.

Maybe even 12 or 24 weeks.

But it doesn't matter when, so long as you get it.

If you put in the work daily and don't quit when you mess up, you WILL reach your goal.
If you'd like to get into great shape, and learn how to while doing it, join my 60-Day Transformation Challenge.

If you're tired of feeling down about the shape your body is in...

My system WILL change that.

DM me for details.

Serious inquiries only.
If you'd like to learn more about these areas, join my newsletter.

It's free.

We also discuss:

-meals
-losing fat
-relationships
-lifting weights
-building muscle
-personal development

And I do giveaways & discounts to my programs/services.

Join here: realmattstephens.com/newsletter/

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More from @Matt_S_Stephens

9 Aug 20
A good friend of mine got baptized today.

More than a year ago, I invited him to church and to join my small group as well.

During his amazing testimony, he thanked me and chills ran through my body.

I had no idea what he was going through at the time...
To me, I knew I was doing the right thing, but thought it was nothing out of the ordinary.

Little did I know, God had something extraordinary planned.
With that being said, we often underestimate the impact we have on the lives of others.

It's amazing to me how a seemingly small act could help someone turn their life around.
Read 4 tweets
30 Jul 20
My first year in college, I drove a 93 Chevy Blazer with 278,000 miles on it.

No a/c or heater. Barely running.

One day I was in the middle of the Wallace tunnel during rush hour.

Bumper to bumper, stop and go traffic.

I came to a stop and the engine cut off...
My heart sunk.

Not only was I in a tunnel, but that tunnel lead to a 7.5 mile long bridge.

I would've been stuck for a while, in the humid south Alabama summer heat, holding up half the city's population from getting home.

On top of that, the day had already been a struggle.
After a minute, which seemed like an hour, the engine finally turned over and I was able to make it home.

I bring this up because I often reference days like that to my "bad" days now.

They put things into perspective, an important perspective at that.
Read 4 tweets
12 Apr 20
"Christians aren't supposed to judge!"

An easy assumption to make, but it's wrong.

"Stop judging by mere appearances, but instead judge correctly."
-John 7:24

Christians are supposed to judge RIGHTEOUSLY.

This is where many go wrong...
Christians are also supposed to receive the same judgement they give.

Meaning, they must hold themselves to the SAME standard that they hold others to.
Matthew 7:1-29 says...

"Judge not, that you be not judged. For with the judgment you pronounce you will be judged, and with the measure you use it will be measured to you."
Read 7 tweets
5 Apr 20
Excuses are lies.

The most detrimental aspect of giving an excuse is not in lying to the other person, but in lying to yourself.

You're admitting to yourself that you're a liar and you're okay with it.

Think about what that does to your confidence...
Confidence is rooted in self-belief.

But you're never sure if you'll even follow through on your word.

So every time you embark on a new mission, you don't give it your all, because you know that if things don't go as expected, you will back out.
Losers give excuses.

And you know that too.

So when you give an excuse, you're admitting to being a loser.

It's the most common type of self sabotage.
Read 4 tweets
22 Dec 19
There's a space in every aspect of your life.

You decide what fills those spaces.

They can be filled by one of two things:

1) what you want
2) what you don't want

If you don't say "NO" to the things you don't want...
They will occupy that space and make it IMPOSSIBLE for you to say "YES" to what you do want.

So, if you:

-allow people to play games with you
-chase people
-waste time
-give attention to those who don't value it
-beat around the bush
-spend time on the meaningless

You are...
effectively settling for LESS than what you truly feel you deserve.
Read 4 tweets
16 Apr 19
I'm the guy in both of these pictures.

But at the same time, these are pictures of two different people.

The problem with transformation photos is that you're only limited to the external changes.

It's just as much, or even more so, an internal battle...
I used to be a stern supporter of the saying:

"Where the body goes, the mind follows."

It definitely has some substance, but my body didn't just get up and start working out.

I had to make a conscious decision.
Here's what I've learned:

-Your external and internal states are reflections of each other.

-External changes require internal changes.

-But external changes also enable and influence internal changes.
Read 7 tweets

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