Thread by @ChamberofFit

For years I wanted a 6 pack but struggled to lose fat.

Then I got lean in 12 weeks.

If I woke up overweight tomorrow here are the 8 things I'd do to get lean again:

1. Cut down on alcohol

Drinking alcohol puts fat loss on hard mode.

When you drink you make poor food choices & your body focuses on burning alcohol so what you eat is stored as fat.

Alcohol is also full of empty calories so it's an all around fat loss killer.

Other downsides to alcohol:

- hurts sleep quality
- increases estrogen levels
- tanks muscle-building ability
- hyperinflammatory to all cells
- lowers leptin (fat burning) hormone

Limit to 4 drinks or less per week for best results

2. Lift Weights 3-5x per week

Building muscle turns you into a fat-burning machine

For every lb of muscle you add you burn an extra 6 calories per day AT REST

This means the more muscle you build the more food you'll be able to eat while losing fat

Here are some great lifting splits to follow:

Lifting schedules/splits by day:

Upper-Lower: (Upper, Lower, Rest, Upper, Lower, Rest, Rest, Repeat)

PPL: (Push, Pull, Legs, Rest, Repeat)

Full body: (FB, Rest, FB, Rest, FB, Rest, Rest, Repeat)

Exercises:

Push(chest/tris/delts): bench, push-ups, incline bench, dips, skull crushers, lateral shoulder raises

Pull(back/bis): pronated pulldowns/pullups, neutral grip rows, reverse flys, bicep curls

Legs: squat, romanian deadlift, hip thrust, leg extension, hamstring curl

Muscle Building 101:

- train each muscle group 2x per 7-10 days
- progressively increase weight/reps
- 6-20 sets per body part per week
- controlled lowering of your reps
- train hard in the 5-20 rep range
- take 5g creatine daily
- high protein diet
- optimize sleep

3. Track Calories and Protein

A calorie deficit is necessary for fat loss.

Track your calories so you can guarantee you're in a deficit & losing fat at a sustainable rate.

You should aim to create a 500-1000 calorie deficit while eating 1g of protein per lb bodyweight daily.

4. Optimize sleep

Sleep is vital for health and workout performance/recovery.

It will also help you make better food choices and stay energized all day.

Aim for 7-8 hours of quality sleep to make sure you aren't missing out on gains.

Sleep tips:

- dark and cool sleeping environment
- no screen time 1 hr before bed
- same sleep/wake time daily
- 15+ mins morning sunlight
- warm shower before bed
- solid bedtime routine

5. Get Sunlight

The benefits of sunlight for health and fitness are overlooked.

Most of you are missing out on them by spending 90% of your time indoors.

Get outside daily to assist your goals and optimize your health.

Benefits of sunlight:

- improves sleep
- increases vitamin D
- improves fat burning
- improves hormone profile
- more energy = better workouts
- improved mood = better choices

This is a short list of the benefits, get outside and embrace one of nature's greatest gifts.

6. Hydrate With Mineralized Water

Electrolytes play a huge role in workout performance and satiety.

80-90% of people are deficient in them, especially in magnesium.

Add magnesium chloride and quality sea salt to your water to improve your workout performance and health.

Benefits of electrolytes:

- improved exercise performance
- regulated blood pressure
- reduced stress + anxiety
- less unnecessary hunger
- improved sleep quality
- improved heart health
- improved immunity
- improved cognition

7. Eat Nutrient-dense Foods

Improving your nutrition will help your body transformation go smoothly.

You'll have more energy, be in a better mood, and sleep great.

These factors combined will make you feel like a superhuman and help you crush your workouts.

Nutrient-dense food list:

- pasture-raised eggs
- grass-fed beef
- sweet potato
- blueberries
- avocado
- salmon
- sardines
- shellfish
- oysters
- broccoli
- liver

Base 80-90% of your diet around these foods to optimize your health and results.

8. Increase activity level

To increase calorie burn you should move throughout the day

Otherwise, you'll have to eat fewer calories to lose fat

Your goal should be to eat as many calories as possible while being in a calorie deficit

A great movement goal is 10K+ steps per day

Easy ways to increase activity level:

- take walks while on calls
- walk your dog often
- take 10 min walks multiple times per day
- get a standing desk or treadmill desk
- find an active hobby such as hiking

Bonus tip:

All of these tips WORK.

But only if you APPLY them!

I & thousands of others have gotten lean following the same process.

I promise if you are disciplined & follow these tips CONSISTENTLY, the results will come.

TL;DR - Fat loss plan

Daily:
-sunlight
-hydration
-10K steps
-nutrient-dense foods
-1g protein per lb bodyweight
-500-1000 calorie deficit
-7-8 hours quality sleep

Weekly:
-3-5 workouts
-4 alcoholic drinks or less

Overall:
-Be CONSISTENT

Thanks for reading!

If you enjoyed:

1. Follow me @ChamberofFit for all of your fitness needs on one X page

2. Retweet the top tweet so others can learn how to drop fat

https://twitter.com/ChamberofFit/status/1757421896172286024

P.S. - I'm looking for 3 high achievers who want to:

- lose 20-30 lbs
- build 5-10+ lbs of muscle
- skyrocket their energy levels

By summer, working with me 1:1

Want in?

DM me "Transform"

(Not free)

I guarantee results like these:

DM me here

twitter.com/messages/compo…