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Coach Kev - Belly Fat Pro

@AskCoachKev

Sep 8

23 rapid-fire tips to shrink your belly in 30 days:

#1. Do one 24-hour fast each week

#2. Do 30 minutes of fasted cardio 2x per week

#3. Hit 50% of your protein goal in your first meal

#4. Stop drinking alcohol. (this should be #1)

#5. 90% of your food should be steak, eggs, beef, chicken, salmon, shrimp, greek yogurt, protein shakes, fruit, veggies, and whole potatoes.

#6. Take a waist measurement each week. 1 inch off your waist can correlate to 3-4lbs of actual fat-loss. Don't rely on the scale

#7. Get 7+ hours of sleep (no excuses)

#8. If you work from home, get an "under-the-desk" treadmill and you'll get 10k steps daily effortlessly

#9. Lift weights 3x minimum each week. Muscle you build will help you keep fat OFF and achieve more of that "sculpted" look

#10. Only snack on whole-foods or protein-based foods (Canned tuna, jerky, greek yogurt, cottage cheese, fruit, veggies, protein shakes, etc..)

#11. Stay hydrated with electrolytes (this can help with water retention

#12. Stop calling yourself "lazy, fat, etc.." Self-identity MATTERS.

#13. Don't look at this as a "diet", you're simply fueling your body with high-quality foods.

#14. Get 0.8g of protein per pound of bodyweight each day. You'll feel all day, have fewer cravings, be in a better mood, and should start losing weight just by following this rule.

#15. Eat between 10AM and 6PM or 11AM and 7PM. Studies show, people who use "time-restricted feeding" consume fewer calories on average than those without a window.

#16. Pay attention to calories and macros on nutrition labels. If protein is higher than fat & carbs, you probably have a solid food choice.

#17. Maintain a caloric deficit of 500, 6 days per week. Eat at your maintenance level 1 day per week. This should help with plateaus.

#18. Track your workouts and focus on "progressive overload". Last week you did 8 reps of 100lbs and this week you did 9 reps of 100lbs? GOOD. Aim to do better each week.

#19. Get daily sunlight. Sunlight can boost your metabolism, mood, energy, and testosterone levels.

#20. Consider taking 5g of creatine daily. Creatine will cause your muscles to hold water (making the scale look as if you GAINED weight), but it can actually help you lose fat, build muscle, and recover quicker.

#21. Workout in the morning. Morning workouts will make you more likely to choose healthier options later in the day.

#22. If you struggle with cravings, make "getting a ton of protein" your #1 priority. You'd be shocked how minor your cravings end up being.

#23. More important than anything, have some damn BELIEF in yourself. I don't care if you're busy, stressed, tired, confused, lost, etc... There's no valid excuse in the world for why you can't get in better shape. People are doing it every day.

JUST. F*CKING. START!

As always:

I encourage you to ask me questions about anything below (I'll respond to every reply).

Thanks for reading.

------------------------------------------------

Ready to lose your belly?

I'm looking for 4 busy professionals who are okay with flattening their belly & losing 25-35lbs in the next 90 days guaranteed.

DM me "LEAN" for info and we'll chat in DMs.

(This isn't free but I put my paycheck on the line to get you these results. If you're serious, I'll get you there.)

Here's what a few people have said:

Sound good?

Want to make a change yourself?

DM me "LEAN"

Read 5 tweets

Coach Kev - Belly Fat Pro

@AskCoachKev

Aug 29

After 7 years in the gym, here's every piece of advice 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" 3x/week 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.

Read 17 tweets

Coach Kev - Belly Fat Pro

@AskCoachKev

Aug 23

If you've struggled with Belly Fat for 5+ Years

Use the program I built below and lose your belly by the end of the year guaranteed:

ALRIGHT.

I'm going to tell you exactly
- what to eat
- what workouts to do
- and how to track your progress

If you follow this blueprint, you'll start losing weight and flattening your belly your first week.

Like + Bookmark this thread (it'll be a bit lengthy)

LET'S BEGIN:

~ FOOD/DIET ~

You're going to start fasting for 16hrs daily (meaning EVERY calorie you consume will be within an 8 hour window)

You may be hungry the first couple days but your body will adapt.

I find 10AM to 6PM to work best for me.

Read 21 tweets

Coach Kev - Belly Fat Pro

@AskCoachKev

Aug 21

Have unwanted belly fat?

Your organs look more like the RIGHT than the LEFT

This is DANGEROUS.

Here are 21 quick tips you should follow to burn visceral fat and flatten your gut;

1. One 24-hour fast each week.

2. Fasted cardio 2-3x per week. Studies show this accelerates visceral fat loss
3. Get 50% of your protein goal in your 1st meal. This is proven to reduce cravings and total daily calories.
4. Go alcohol-free. This makes everything 100x easier.

5. Plan your meals. Debating "What should we eat?" always leads to quick, unhealthy food. Breakfast: eggs + greek yogurt. Lunch: beef & rice. Dinner: protein smoothie
6. Whole potatoes as your carb source. They're one of the most satiating foods out there.

Read 11 tweets

Coach Kev - Belly Fat Pro

@AskCoachKev

Aug 20

Excessive belly fat can shorten your life by 15 years

Want to flatten your belly, fit your clothes better, and live a longer, more enjoyable life?

Use these top 5 belly-flattening tips starting today:

#1 - Make protein the base of all meals

Protein takes more energy to break down leading to a higher burn rate

High-protein consumption leads to fat-loss because it keeps you FULLER longer for FEWER calories

THAT'S HUGE.

A high-protein diet is also proven to:
- Improve sleep
- Reduce cravings
- Increase muscle growth & recovery
- Reduce total calories consumed

FACT:

When upping protein intake from 15% of calories to 30% of calories, people averaged 441 fewer calories each day.

Read 14 tweets

Coach Kev - Belly Fat Pro

@AskCoachKev

Aug 19

20 harsh fitness truths you don't want to hear, but need to:

1. This is 100% your fault. You're the one who got yourself into this situation.

2. Following a plan for 5 days then pigging out because "you deserve it" is exactly why you can't lose weight.
3. Dad bods aren't attractive. They're proof you can't control what you put in your mouth
4. Exercise doesn't make you tired. You're tired because you don't exercise

5. You're not obese because of "genetics", it's because of your poor food choices and lack of movement.
6. Fat loss is simple. Caloric deficit + plenty of protein.
7. Saying "you don't have time to exercise" is the same as saying "exercise is not a priority for me"

Read 9 tweets

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