Thread by @V_ShapeFitness

Sick of stubborn belly fat?

I dropped 30 pounds of fat in 12 weeks

Here are my key strategies to get you lean this summer

1. Eat Halo Top Ice-cream

= Thread =

Halo Top Ice Cream is low calorie but delicious! A great option for the sweet tooth to enjoy ice cream each day and get lean at he same time.

There are plenty of similar and delicious foods you can enjoy without restricting yourself to achieve your dream body!

2. Eat high protein. Aim for 1-1.2 grams per lb of body weight. Vital for recovery and muscle protein synthesis. It also supresses appetite

3. Plan meals/food ahead (at least the day before). This minimizes friction and the chance of giving in to temptation. Remove guesswork!

4. Eat nutrient-dense foods and minimise calorie-dense foods. Feel fuller, reduces cravings and perform better in the gym.

5. Have a cheat meal 1-2x per week. Adds sustainability to your nutrition and improves motivation. You will be more likely to stick to your nutrition plan

6. Lift Weights 3-5x/week. Aim to hit each muscle group 1-2x per week. Build muscle, improve performance, lengthen your life.

7. Do 4-8 reps/set. Train with intensity and hit the rep range each set for hypertrophy. Quality beat quantity every single time!

8. Rest 3 minutes between sets. Recover and minimize impact on your CNS to improve your muscles training stimulus and reduce recovery time between workouts

9. Do 9-12 sets/workout. Ensure you perform correct technique at high intensity and this is plenty. (Quality > Quantity)

10. Learn to track your food. If you do not know your food intake it makes it hard to progress.

12. Nutrition is VITAL for any fitness goals. You cannot out-train a poor diet. Build muscle, recover, perform, lose fat, holistic health. Get your nutrition on point.

13. Cardio is great for health. Cardio is terrible for fat loss. Use cardio right for maximum health and results

15. Drink 1 Litre of water when you first wake up. Rehydrate, boost your energy, and wake your body up.

16. Drink at least 3-4 Litres of water every day. Minimum required for your body to work at full capacity. Also boosts your metabolism

17. Sleep 7-8 hours/night. Learn the importance of recovery. Muscles grow when you are sleeping, not lifting. Sleep and get big!

18. Creatine is the most important supplement. Boost T, build muscle, improve recovery. Take 5 grams/day

19. Take caffeine before morning training. Will help you switch on, wake up and improve your performance in the gym.

20. Do NOT take caffeine within 6 hours of sleep

21. Progressive overload is vital to building muscle. Add reps then when you get to 8-10 reps add weight, and then repeat. A must to keep increasing the training stimulus and keep growing

*track your reps and weight for each exercise. Use the google sheets app for free

22. You can get lean purely from a good diet. It is easier to not eat a 600 calorie donut than spend 90 minutes on a treadmill
Energy in < Energy out = fat loss

23. If you are not losing fat you need to eat less calories and/or burn more calories

24. Make sure your system is sustainable. If you do not enjoy it, you won't maintain it. Prioritize long term results over quick results.

25. You can make great progress training 2 hours/week. You do not need endless volume to build a v shape physique

26. Health is your most important investment. It will give you:

- Looks
- Confidence
- Performance
- Discipline
- Skills
- Mindset
- Higher quality of life
- TIME (adds years to your life)

27. Compound movements are the best option in the gym:

*machines are great for hypertrophy

- Squat variations
- Romanian Deadlifts
- Pull-ups
- Bench Press
- Supported Rows
- Seated Presses

Variations of those 3x/week and you will make massive progress!

28. The easiest and best protein options

- Chicken Breast
- Lean Beef
- Tuna & Salmon
- Greek Yoghurt
- Cottage Cheese
- Eggs
- Milk
- Tofu
- Beans/Legumes
- Whey protein

29. Leave your ego at the gym door - focus on you alone
30. Focus on form over weight!
31. You won't improve every workout
32. Progress is not linear
33. Don't go to the grocery store when you're hungry!
34. Find a source of accountability (training partner, friend, coach)

35. The most important first step is action
36. Consistency is vital
37. Action + Consistency = Success

38. The best time to start was yesterday
39. The next best time to start is today! Don't wait!
40. The V Shape will change your life

Want to learn how to level up?

The V Shred Program is for men who want to:

- Shred fat
- Add lean muscle
- Develop a V Shape Physique

In under 2 hrs/week, eating your favorite foods and maintain it for life

At V Shape Fitness I guarantee results like the below...

If you enjoyed this thread, follow me @V_ShapeFitness and retweet the first tweet

I'm here to help you:

• Shred Fat
• Pile on Muscle
• Get your dream body and life

Have a great day

https://twitter.com/V_ShapeFitness/status/1669647945325776896

PS

There is ONE spot left this month for a man who wants to:

- Shred 25+lbs of fat
- Build Muscle
- Eat their favorite foods every day!

And get that V Shape Body guaranteed!

Just 2hrs/week

Not cheap but will change your life!

DM me 'V' for info
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