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Marshal McKenzie 💪

13 Sep, 7 tweets, 2 min read

3 things I do daily to effortlessly maintain a lean physique

Thread 👇

1. Intermittent Fast (IF)

Let's get this straight right now: IF is NOT a magic pill!

It is a strategic tool I use on a daily basis to reduce my calories while remaining satisfied with the meals I eat in a caloric deficit

I follow 18/6 for fat loss & 16/8 for muscle building

1. Intermittent Fast (Cont'd)

For fat loss, if you find you eat over your daily calories still while fasting, shorten your eating widow (e.g. 16/8 to 18/6)

For muscle building, if you find you under eat daily, lengthen your eating window (e.g. 16/8 to 14/10)

Keep it simple!

2. Hit Protein Goal EVERYDAY

The most important macro to hit daily is your protein goal.

Protein will build & maintain muscle mass + keep you feeling full longer

Good rule of thumb: eat your target weight (lbs) in protein daily

& BE CONSISTENT with hitting your protein goal!!

3. Workout & Walks

GET UP, MOVE MORE!

You should strength train 3-5x per week & aim for 5-10k steps per day

Apply progressive overload in your training each week

This in combination with hitting your daily protein goal makes maintaining a lean body virtually effortless :)

@TheForeverFit

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Then follow these simple steps

1. Follow
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2. Grab a copy of my free fasting guide:
everfitbrand.com/guide

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I’m also looking for 2 more people wanting to lose 20lbs in 90 days and keep it off for LIFE.

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More from @TheForeverFit

Marshal McKenzie 💪

@TheForeverFit

15 Sep

25 fitness & fasting tips for you

Thread 👇

1. Track your food intake so you know how much you’re eating.

2. Drink lots of water, especially while fasting. Your body is ~60% water.

3. Eat quality meals 80% of the time. Enjoy delicious meals 20% of the time.

4. If you’re hungry while fasting, go for a walk or meditate.

5. Break your fast with a high protein meal. It will keep you full longer + no carb crash.

6. Sleep 8 hours per day, everyday.

7. Set your fitness goal and do at least one thing per day to forward yourself to it.

8. Take progress pictures every 2-4 weeks. It’ll motivate you.

Read 9 tweets

Marshal McKenzie 💪

@TheForeverFit

14 Sep

4 tips for staying lean when you travel

Thread👇

1. Do research on nearby gyms + restaurants + plan

It's better to be proactive than reactive

Prior to departing on your plans, do some research in the area & plan ahead

Where can you find quality food choices?
Where & when can you workout on your trip?

Plan = much easier

2. Prioritize protein (+ double meat)

Most people can't avoid eating take out while traveling... which is fine if its temporary & you make good choices.

Choose high protein, better quality take out (e.g. pita, burrito bowl, shawarma)

And don't be afraid to ask for double meat!

Read 6 tweets

Marshal McKenzie 💪

@TheForeverFit

21 Jul

3 Things I Do Everyday To Effortlessly Maintain A Lean Physique

THREAD 👇

1. Intermittent Fasting (IF)

Let's get this straight right now: IF is NOT a magic pill!

It is a strategic tool I use on a daily basis to reduce my calories while remaining satisfied with the meals I eat in a caloric deficit

I follow 18/6 for fat loss & 16/8 for muscle building

1. Intermittent Fasting (Cont'd)

For fat loss, if you find you eat over your daily calories still while fasting, shorten your eating widow (e.g. 16/8 to 18/6)

For muscle building, if you find you under eat daily, lengthen your eating window (e.g. 16/8 to 14/10)

Keep it simple.

Read 6 tweets

Marshal McKenzie 💪

@TheForeverFit

25 Jun

The Five Pillars of Fitness

Thread 👇

1. Strength Training

After approx. 30 years old, you start to lose muscle mass. Roughly 1% per year.

This is known as sarcopenia.

Strength training, whether with weights or bodyweight, on a regular basis helps combat this & promotes muscle gain when nutrition is dialled in.

2. Cardiovascular Training

Most people hate doing cardio, myself included.

However, it's very beneficial and a training program isn't complete if it excludes cardio.

I prefer to make cardio fun via a hobby: sports, biking, swimming, running, walking, etc.

Read 8 tweets

Marshal McKenzie 💪

@TheForeverFit

3 Jun

8 actionable tips for effective & sustainable fat loss

Thread 👇

1. First and foremost, let's establish the #1 baseline for losing fat

A caloric deficit.

You MUST be in a deficit to lose fat.

This means you must consume less calories than your body requires to function

When this happens, your body taps into fat stores for fuel

= fat loss

2. Limit alcohol consumption

Fat loss & drinking DO NOT go hand in hand

Alcoholic drinks contain a TON of empty calories

1 night of heavy drinking can set you back weeks of progress

This is why "beer bellies" exist

Drinking a lot causes a heavy caloric surplus = weight gain

Read 11 tweets

Marshal McKenzie 💪

@TheForeverFit

1 May

5 things that may be holding you back from reaching your full potential

Thread 👇

1. You're aren't pursuing the goals you have in mind

If your actions don't align with your goals, you will go nowhere.

In order to grow and improve, you must DO things that move you towards what you are aiming for.

Sounds easy, but put in to practice, it is very hard for many.

2. You have a self-entitlement attitude

This is unfortunately one of the worst things of (my) generation.

You think the world owes you.

Newsflash: It doesn't owe you shit.

Get out there, work your ass off, and you will become all that you dream of.

Read 8 tweets

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