Thread by @AskCoachKev

I’ve been training & study nutrition for 9 years.

Don't want to spend $1,000s on a coach?

Below are the 24 tips I'd give to anyone needing to drop a significant amount of body fat:

1. Creatine. You should take it, your friends should take it, your parents should take it. It's great for strength, building muscle, and cognition. 5g/day forever.

2. Don't post pictures of yourself going to the gym on social media. In the beginning, people may cheer you on. When they stop, you'll lose motivation and quit. Do this for yourself & show up as a new person out of nowhere.

3. Train to failure. "Feeling the burn" doesn't mean you'll build muscle if you've got reps left in the tank. Your sets should be performed within 0 or 1 reps of failure.

4. Progressive overload. Your goal in the gym needs to be to increase reps or weight. Push yourself.
5. Proper exercise selection. Machines and cables are often the best for building muscle. If you have access, use them.

6. Understand the value of sleep. If you aren't getting enough sleep, you'll have more cravings, be weaker in the gym, build muscle slower and lose fat slower. This is proven.

7. Alcohol. A true fat-loss nightmare. Alcohol pauses your body's fat-burning ability, wrecks your sleep, slows your recovery, increases cravings, worsens decision-making & will-power, and makes everything about losing weight 100x more difficult.

8. Have "go-to" meals. 3-4 options you can make in 10 minutes or less that're beneficial to your goals. Having to think about what to eat often leads to poor decisions.
9. Have convenient healthy snack options readily available. Greek yogurt, fruit, jerky, protein shakes, etc..

10. Throw away all junk for in the house. "It's for the kids" is a poor excuse. If you shouldn't be eating it, neither should they.
11. Steps. Make it a priority to get 10,000 steps per day. Make a game out of it and beat your total from the previous week.

12. Get an under-the-desk treadmill. Walk for the first couple hours of your workday and you'll hit 15k steps effortlessly.
13. Have a structured workout plan. This will cut your workout time in half. Alternating "Push, Pull, & Legs" is the simplest way to get started.

14. Keep your sets between 6 and 15 reps.
15. If you're serious about your fitness goals, you need to prioritize protein. 1g per pound of bodyweight. This will help you maintain muscle in a deficit, keep you full, and minimize cravings.

16. Use a TDEE calculator to estimate your daily burn. If you want to lose fat, eat 500 fewer calories than that number each day.
17. If your goal is to prioritize muscle growth, eat 300-400 more calories than the TDEE number each day.

18. Most of your calories should come from: Beef, chicken, salmon, shrimp, greek yogurt, whole potatoes, whey, rice, fruit, veggies, turkey, and eggs.
19. Weigh yourself daily, compare the averages from week to week. Weighling weekly can be misleading.

20. An elite sleep routine includes: a pitch black room, consistent bed times and wakeup times, no food 2 hours prior to bed, no blue light 2 hours prior to bed, sunlight upon waking, and magnesium

21. You have 2 options for breakfast: (1) Skip it. Or (2) Get a minimum of 50g of protein.
22. Skip the coffee milkshakes. Drink it black or add a small amount of milk/creamer. Otherwise these things are killing you.

23. Workout first thing in the morning. This is proven to lead to healthier decision-making for the remainder of the day.

24. More important than anything on this list: Have some f*cking belief in yourself. There are people with less money, less time, and more excuses than you who are STILL making this happen. Commit to this for the rest of your life. It's possible and you know it.

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