7 dumb easy habits to gain muscle + burn fat on autopilot:
1. Sleep
Lack of sleep increases ghrellin and lowers leptin.
Ghrellin = the hormone responsible for hunger.
Leptin = the hormone responsible for feeling full.
Even missing a couple hours of sleep is enough to cause a siginificant increase in hunger.
Prioritize sleep.
Lack of sleep increases ghrellin and lowers leptin.
Ghrellin = the hormone responsible for hunger.
Leptin = the hormone responsible for feeling full.
Even missing a couple hours of sleep is enough to cause a siginificant increase in hunger.
Prioritize sleep.
To easily sleep 8 hours and boost fat loss:
1. Use blackout curtains
2. Use a weighted blanket
3. Take magnesium glycinate
4. Take a hot shower before bed
5. Avoid blue light 1 hour before bed
6. Get 15+ minutes of morning sunlight
7. Set the temperature between 60ยบ-67ยบ F
1. Use blackout curtains
2. Use a weighted blanket
3. Take magnesium glycinate
4. Take a hot shower before bed
5. Avoid blue light 1 hour before bed
6. Get 15+ minutes of morning sunlight
7. Set the temperature between 60ยบ-67ยบ F
2. Walk more
One of the best ways to lose weight is walking.
Depending on your weight, walking 10K steps a day can burn 250-600 calories.
After each meal, make it a habit to listen to an audio book or podcast and go for a walk.
Youโd be surprised how fast this adds up.
One of the best ways to lose weight is walking.
Depending on your weight, walking 10K steps a day can burn 250-600 calories.
After each meal, make it a habit to listen to an audio book or podcast and go for a walk.
Youโd be surprised how fast this adds up.
3. Drink coffee
Drinking coffee triggers the hunger hormone peptide YY (PYY).
This curbs your appetite and reduces your desire for food.
Fewer calories = More fat loss.
Drinking coffee triggers the hunger hormone peptide YY (PYY).
This curbs your appetite and reduces your desire for food.
Fewer calories = More fat loss.
4. Drink more water
Most people walk around dehydrated.
Dehydration increases hunger and decreased cognition.
To fix this:
โข Drink water when you wake up
โขย Keep a water bottle near you at all times
Drink 1 ounce of water for each pound you weigh (200lbs = 200 oz).
Most people walk around dehydrated.
Dehydration increases hunger and decreased cognition.
To fix this:
โข Drink water when you wake up
โขย Keep a water bottle near you at all times
Drink 1 ounce of water for each pound you weigh (200lbs = 200 oz).
5. Eat a high-protein diet
Protein is the most satiating macro-nutrient.
This means youโll feel full for longer.
Protein also burns more calories because it takes more energy to break down in the body.
Aim to eat .8g- 1g of protein per lb of body weight.
Protein is the most satiating macro-nutrient.
This means youโll feel full for longer.
Protein also burns more calories because it takes more energy to break down in the body.
Aim to eat .8g- 1g of protein per lb of body weight.
6. Lift weights
Building more muscle mass increases your metabolic rate.
Estimates suggest that every pound of muscle burns roughly six calories per day at rest.
Try to get 30+ minutes of exercise at least 3 times a week.
Building more muscle mass increases your metabolic rate.
Estimates suggest that every pound of muscle burns roughly six calories per day at rest.
Try to get 30+ minutes of exercise at least 3 times a week.
7. Eat more vegetables + fruits
Fruits and vegetables are low-calorie-dense foods.
This means you can eat a lot and feel full.
Even better when you pair it with protein.
For example:
โข Strawberries + Greek yogurt
โข Broccoli + Steak
Fruits and vegetables are low-calorie-dense foods.
This means you can eat a lot and feel full.
Even better when you pair it with protein.
For example:
โข Strawberries + Greek yogurt
โข Broccoli + Steak
7 dumb easy habits to gain muscle + burn fat on autopilot:
1. Sleep
2. Walk more
3. Lift weights
4. Drink caffeine
5. Drink more water
6. Eat a high-protein diet
7. Eat more vegetables + fruits
1. Sleep
2. Walk more
3. Lift weights
4. Drink caffeine
5. Drink more water
6. Eat a high-protein diet
7. Eat more vegetables + fruits
P.S. I've helped 212 men lose 15-40lbs in 90 days.
And right now, I'm looking for a few more men who want a LEAN body, high CONFIDENCE, & healthy TESTOSTERONE.
This will take 2.5 hours per week
(financial investment required)
DM me "body" and I'll get you all the details
Click below to DM me โbodyโ ๐
This will take 2.5 hours per week
(financial investment required)
DM me "body" and I'll get you all the details
Click below to DM me โbodyโ ๐
That's a wrap!
If you enjoyed this thread:
1. Follow me @TheJackBly for more of these
2. RT the tweet below to share this thread with your audience
If you enjoyed this thread:
1. Follow me @TheJackBly for more of these
2. RT the tweet below to share this thread with your audience
P.S. I'm looking for a few more men who want a LEAN body, high CONFIDENCE, & healthy TESTOSTERONE.
This will take 2.5 hours per week.
(financial investment required)
DM me "body" and I'll get you all the details.
Click below to DM me โbodyโ ๐
This will take 2.5 hours per week.
(financial investment required)
DM me "body" and I'll get you all the details.
Click below to DM me โbodyโ ๐
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