Got love handles?
Below is every piece of advice I could give you for losing unwanted body fat:
1.) Stop drinking alcohol.
2.) 6 days small caloric deficit, 1 day maintenance.
3.) Supplement with creatine, magnesium, and electrolytes.
Below is every piece of advice I could give you for losing unwanted body fat:
1.) Stop drinking alcohol.
2.) 6 days small caloric deficit, 1 day maintenance.
3.) Supplement with creatine, magnesium, and electrolytes.
4.) Get a "desk treadmill" if you work from home. You'll get 10,000 steps within a couple hours
5.) Stop "identifying" as fat. No more negative self-talk. You need to have full-fledged 100% RUTHLESS belief in yourself.
6.) Every meal you eat should be heavy in protein.
5.) Stop "identifying" as fat. No more negative self-talk. You need to have full-fledged 100% RUTHLESS belief in yourself.
6.) Every meal you eat should be heavy in protein.
7.) Get 1g of protein per lb of your bodyweight.
8.) Use these snacks to hit your protein goals:
-"Safe Catch" canned tuna (40g protein)
-"Good Culture" cottage cheese (19g)
-"Oikos Pro" greek yogurt (20g)
-"Premier" protein shake (30g)
8.) Use these snacks to hit your protein goals:
-"Safe Catch" canned tuna (40g protein)
-"Good Culture" cottage cheese (19g)
-"Oikos Pro" greek yogurt (20g)
-"Premier" protein shake (30g)
9.) Pay attention to nutrition labels. If protein is higher than carbs & fat, you probably have a decent option.
10.) Take your lifting sets till failure or 1 rep away from failure. Your muscles won't grow if the last rep isn't a b*tch.
10.) Take your lifting sets till failure or 1 rep away from failure. Your muscles won't grow if the last rep isn't a b*tch.
11.) Track your workouts. Don't play the guessing game.
12.) Eat your protein first in each meal. You'll get fuller faster.
13.) 90% of your food should be: chicken, steak, beef, salmon, shrimp, greek yogurt, eggs, fruit, rice, veggies, whey and potatoes
12.) Eat your protein first in each meal. You'll get fuller faster.
13.) 90% of your food should be: chicken, steak, beef, salmon, shrimp, greek yogurt, eggs, fruit, rice, veggies, whey and potatoes
14.) Stock your kitchen with a ton of the food items above and throw away all the junk.
15.) Have 3-4 "go-to" meals that're high in protein and QUICK to make. This increases your odds of sticking to a plan
16.) No more eating after 7pm. This will improve your sleep & digestion
15.) Have 3-4 "go-to" meals that're high in protein and QUICK to make. This increases your odds of sticking to a plan
16.) No more eating after 7pm. This will improve your sleep & digestion
17.) If you can't refrain from buying junk at the grocery store, order your groceries online ahead of time.
18.) If cravings are an issue, eat a disgusting amount of protein early in the day. It's proven to reduce unhealthy cravings.
18.) If cravings are an issue, eat a disgusting amount of protein early in the day. It's proven to reduce unhealthy cravings.
19.) Measure progress by weight, measurements, and photos. The scale doesn't give you the whole story.
20.) Fasting + black coffee in the morning is great for fat loss. You'll eat less and suppress your appetite
20.) Fasting + black coffee in the morning is great for fat loss. You'll eat less and suppress your appetite
21.) Get 7+ hours of sleep every night. I have a 1 year old daughter and run two businesses all day & still manage to do this. Kids and time aren't an excuse.
23.) Intermittent fast (16-18 hours) every single day
23.) Intermittent fast (16-18 hours) every single day
24.) Focus on progressive overload in the gym. Last week you did 10 reps of 135lbs? Great. This week do 12 reps of 135 or 10 reps of 155.
25.) Don't view these changes as "dieting". You're simply providing your body with high quality nutrition
25.) Don't view these changes as "dieting". You're simply providing your body with high quality nutrition
26.) Develop a sleep routine. Quality sleep will make your muscles grow & recover faster while burning fat quicker
27.) Consider bringing a partner with you to the gym to avoid going on your phone. Quality workouts should only take 45-60 minutes
27.) Consider bringing a partner with you to the gym to avoid going on your phone. Quality workouts should only take 45-60 minutes
28.) Strength training and a high number of steps should be your priority with exercise. 10k+ steps per day, lifting 3-5x per week.
29.) Morning workouts are proven to lead to healthier decisions throughout the day
30.) Machines are best for building muscle, but not required.
29.) Morning workouts are proven to lead to healthier decisions throughout the day
30.) Machines are best for building muscle, but not required.
And more important than this entire list combined:
31.) Just f*cking start.
There are people with less free-time, less money, less experience, and less knowledge than you who are STILL making it happen.
Summer is getting closer.
It's game time.
31.) Just f*cking start.
There are people with less free-time, less money, less experience, and less knowledge than you who are STILL making it happen.
Summer is getting closer.
It's game time.
Struggling with belly fat?
Let me help you.
I'll coach you for 90 days and guarantee you drop 30lbs and flatten your belly.
DM me "BELLY90" if serious.
(Not free).
Let me help you.
I'll coach you for 90 days and guarantee you drop 30lbs and flatten your belly.
DM me "BELLY90" if serious.
(Not free).
• • •
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