How to lose more fat in the next 8 weeks and keep it off forever
//THREAD//
//THREAD//
I'm a coach and have trained for 10 years (below is me today at 5'8" 190 pounds)
The internet is saturated with false information
So I'm here to give you the real answers
Because I want to see everyone at their best
The internet is saturated with false information
So I'm here to give you the real answers
Because I want to see everyone at their best
1. Focus on getting strong and building muscle
Don't focus on losing fat
Lifting weights will do wonders for your body composition
Aim for 3-4 workouts a week
Split:
Day 1: full body
Day 2: rest
Day 3 full body
Day 4: rest
Day 5: rest
Day 6: full body
Day 7: rest
Don't focus on losing fat
Lifting weights will do wonders for your body composition
Aim for 3-4 workouts a week
Split:
Day 1: full body
Day 2: rest
Day 3 full body
Day 4: rest
Day 5: rest
Day 6: full body
Day 7: rest
2. Don't waste money on supplements
Fat burners do nothing
BCAAs are minimally effective
Whey protein can help, but try to get your protein through natural means
Supplement companies just want your money
They make you believe that supplements will do all the work for you
Fat burners do nothing
BCAAs are minimally effective
Whey protein can help, but try to get your protein through natural means
Supplement companies just want your money
They make you believe that supplements will do all the work for you
3. Eat in a small deficit
2-400 calories is a good range
More than that and you'll feel sluggish and weak
You can do this simply by drinking more water and less of other drinks that have calories
(Drinking your calories adds up quick)
2-400 calories is a good range
More than that and you'll feel sluggish and weak
You can do this simply by drinking more water and less of other drinks that have calories
(Drinking your calories adds up quick)
4. Enjoy your favorite foods
In moderation
Never completely cut something out of your diet if you enjoy it
The craving will become too strong and you'll end up binging
A healthy relationship with food is knowing you can eat what you want without overindulging
In moderation
Never completely cut something out of your diet if you enjoy it
The craving will become too strong and you'll end up binging
A healthy relationship with food is knowing you can eat what you want without overindulging
5. You can kill your cravings with 0 calorie drinks and low calorie snacks as easily as you can with a cookie
Sugar free jello, diet soda, Greek yogurt, fruit, dark chocolate, popcorn(not too much extra salt or butter), and oatmeal are great options to curb your craving
Sugar free jello, diet soda, Greek yogurt, fruit, dark chocolate, popcorn(not too much extra salt or butter), and oatmeal are great options to curb your craving
6. Don't do abs
It only strengthens your core, it does nothing to get rid of fat
Rather, do more higher intensity compound movements
This will decrease your workout time and provide a more full body effect
Ex: squat, power clean, Barbell row, military press, dradlift
It only strengthens your core, it does nothing to get rid of fat
Rather, do more higher intensity compound movements
This will decrease your workout time and provide a more full body effect
Ex: squat, power clean, Barbell row, military press, dradlift
7. Move more
Walk for 10 minutes after every meal
Find a sport you enjoy and play it 15-20 minutes daily
Walk on the treadmill and watch your favorite show
There are thousands of options to be more active daily, just find the one that you can be consistent with
Walk for 10 minutes after every meal
Find a sport you enjoy and play it 15-20 minutes daily
Walk on the treadmill and watch your favorite show
There are thousands of options to be more active daily, just find the one that you can be consistent with
8. Patience
It may seem like progress is slow, but that's what you want
Slow progress is sustainable as you are learning what works best for you and creating new habits
Once you understand the basics of how to lose fat
You'll know how to keep it off forever
It may seem like progress is slow, but that's what you want
Slow progress is sustainable as you are learning what works best for you and creating new habits
Once you understand the basics of how to lose fat
You'll know how to keep it off forever
To summarize:
1 . Focus on building strength & muscle
2. Don't waste money on supplements
3. Eat in a calorie deficit
4. Enjoy your favorite foods
5. Kill cravings with low calorie substitutes
6. Don't waste time on abs
7. Move more daily
8. Be patient
1 . Focus on building strength & muscle
2. Don't waste money on supplements
3. Eat in a calorie deficit
4. Enjoy your favorite foods
5. Kill cravings with low calorie substitutes
6. Don't waste time on abs
7. Move more daily
8. Be patient
Thanks for reading!
RT the first tweet to spread the knowledge
And DM me "start" for 1 on 1 coaching to help you achieve the body and confidence you want
RT the first tweet to spread the knowledge
And DM me "start" for 1 on 1 coaching to help you achieve the body and confidence you want
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