Your daily routine determines your daily physique.
Want to lose your belly fat?
Do this for 8 weeks to get a flatter stomach:
1.) Calorie deficit
The golden rule of fat-loss.
No matter how hard you workout..
No matter how many workouts you do each week..
If you're not in a deficit, you won't lose an OUNCE of fat.
Do this ONCE:
- Google a "TDEE Calculator"
- Enter your age, weight, height, and activity levels
- Hit submit to get your TDEE (Total Daily Energy Expenditure)
- Subtract 500-1,000 from this number^
The new number you get becomes your MAXIMUM DAILY CALORIES.
Everything I’ve learned from the fitness industry in the past 9 years:
(Bookmark this to Become Unrecognizable)
1. Cut out alcohol completely. It's a nightmare for gut health, cognitive function, sleep, recovery, fat loss, and muscle building.
2. Get sunlight as often as possible. Studies show daily exposure can boost Testosterone by 69% 3. If you have an office job, do "dead hangs" each workout to decompress and alleviate back pain
4. It is physically, mathematically, biologically, and scientifically IMPOSSIBLE to be in a caloric deficit and NOT lose weight. 5. Potatoes, chicken, steak, greek yogurt, fruit, veggies, & seafood should be 85% of what you eat. You'll unf*ck your body composition on this alone
I truly believe I could take ANYONE and get them losing 2-3lbs per week instantly.
- No crash dieting
- No living in the gym
- Without hating their lives
Here's how I'd do it:
1.) Delete alcohol entirely (at first...)
I say "at first" because you CAN be in great shape & still enjoy a few drinks
But alcohol makes it incredibly difficult to make progress by:
- Slowing your metabolism
- Wrecking your sleep
- Boosting your cravings
- Worsening your recovery
- Wrecking your willpower
- Lowering your energy
- Etc..
Getting rid of it completely is a total necessity if you want to make meaningful progress quickly.
2.) Protein-based versions of their favorite foods
I stay in shape 365 days/year because I enjoy every meal that I eat.
Ice cream, pizza, tacos, burgers, chips and more every week.
The key is to find low calorie/high-protein alternatives.