How to transform your body in the next 6 months:
1. Determine your calorie goals
If you want to get lean, you need to be in a deficit
If you want to put on muscle, you need to be in a surplus.
Pick one and track your calories.
If you want to get lean, you need to be in a deficit
If you want to put on muscle, you need to be in a surplus.
Pick one and track your calories.
The only exception is if you've never trained before and need to undergo a body recomposition phase.
In this case, you can lose fat & gain a TON of muscle in a short period of time.
With the right training & nutrition, you can expect to add 20-25lbs of muscle mass.
In this case, you can lose fat & gain a TON of muscle in a short period of time.
With the right training & nutrition, you can expect to add 20-25lbs of muscle mass.
2. Improve your food choice
Eat high quality food and get high quality results.
Your brain and body will thank you.
Stick to foods like:
- Eggs
- Fruit
- Dairy
- Lean meats
- Vegetables
- High quality fats
- Whole grain carbs
(You can DM me for my list of foods I stick to)
Eat high quality food and get high quality results.
Your brain and body will thank you.
Stick to foods like:
- Eggs
- Fruit
- Dairy
- Lean meats
- Vegetables
- High quality fats
- Whole grain carbs
(You can DM me for my list of foods I stick to)
3. Eat enough protein
Protein is the building block of your muscles.
This needs to be the focal point of your diet if you want to build muscle and transform your body.
Aim to eat 1.0-1.2g of per lb of body weight (if overweight stick to .75-1.0).
Protein is the building block of your muscles.
This needs to be the focal point of your diet if you want to build muscle and transform your body.
Aim to eat 1.0-1.2g of per lb of body weight (if overweight stick to .75-1.0).
4. Eat more carbs
Carbs are not the enemy.
Carbs are great for fueling your intense workouts.
If you don't eat enough, your training will suffer and muscle growth won't be optimal.
Fuel your workout with a high carb meal 90-120 minutes before.
Carbs are not the enemy.
Carbs are great for fueling your intense workouts.
If you don't eat enough, your training will suffer and muscle growth won't be optimal.
Fuel your workout with a high carb meal 90-120 minutes before.
5. Eat 3-5 meals a day
Skipping a meal or eating one meal daily is excellent for weight loss.
But it's terrible for fat loss and building muscle.
Eat 3-5 high protein meals a day to make sure you hit:
1. Your daily calorie goal
2. Your daily protein goal
Skipping a meal or eating one meal daily is excellent for weight loss.
But it's terrible for fat loss and building muscle.
Eat 3-5 high protein meals a day to make sure you hit:
1. Your daily calorie goal
2. Your daily protein goal
Nutrition is the hardest part for most people.
My best tip:
Pick 6-8 meals that you enjoy eating and will help you hit your daily calorie & protein goals.
Having 6-8 meals to rotate through makes eating easy and keeps things fresh.
My best tip:
Pick 6-8 meals that you enjoy eating and will help you hit your daily calorie & protein goals.
Having 6-8 meals to rotate through makes eating easy and keeps things fresh.
6. Stick to a program
“If you fail to plan, you are planning to fail” — Benjamin Franklin
How to pick a program:
- Commit to 3-5 training sessions a week
- Find a split for the many days
- Set a time to go to the gym
- Swap out movements you don't enjoy
“If you fail to plan, you are planning to fail” — Benjamin Franklin
How to pick a program:
- Commit to 3-5 training sessions a week
- Find a split for the many days
- Set a time to go to the gym
- Swap out movements you don't enjoy
7. Slow down
You need to be slow & controlled while training.
45 pounds is light when you are fast & uncontrolled.
45 pounds is heavy when you are slow & controlled.
A full rep should last between 3-6 seconds.
You need to be slow & controlled while training.
45 pounds is light when you are fast & uncontrolled.
45 pounds is heavy when you are slow & controlled.
A full rep should last between 3-6 seconds.
8. Rest between sets
You don't need to make your weight lifting session a cardio one.
A good rule of thumb:
- Rest for 60-90 seconds for isolation movements.
- Rest for 2-3 minutes between compound lifts.
You don't need to make your weight lifting session a cardio one.
A good rule of thumb:
- Rest for 60-90 seconds for isolation movements.
- Rest for 2-3 minutes between compound lifts.
9. Use progressive overload
Progressive overload is the best way to gain strength & muscle mass.
Example:
1. Complete db bench 3x10 @ 45lbs (all 30 reps)
2. Next training session increase weight by 5-10lbs.
3. Don't increase again until you complete 3x10 at the new weight.
Progressive overload is the best way to gain strength & muscle mass.
Example:
1. Complete db bench 3x10 @ 45lbs (all 30 reps)
2. Next training session increase weight by 5-10lbs.
3. Don't increase again until you complete 3x10 at the new weight.
10. Train close to failure
The first reps are the easiest.
The last few are the most important for muscle growth.
Train within 1-2 reps of failure each set.
The first reps are the easiest.
The last few are the most important for muscle growth.
Train within 1-2 reps of failure each set.
11. Move more
Cardio is a great tool for fat loss.
But you don't need to spend hours on the treadmill to see results.
Find activities you enjoy:
- Hiking
- Jogging
- Playing sports
- Walking your dog
Everything is better outside.
Aim for 8-10k steps a day.
Cardio is a great tool for fat loss.
But you don't need to spend hours on the treadmill to see results.
Find activities you enjoy:
- Hiking
- Jogging
- Playing sports
- Walking your dog
Everything is better outside.
Aim for 8-10k steps a day.
12. Fix your sleep
It's easy to neglect sleep short term, but your mood, brain function, and physical performance will all suffer.
How to fix your sleep:
- AM Sunlight
- Sleep 6-8 hours
- Warm PM shower
- Exercise consistently
- No screens an hour before bed
It's easy to neglect sleep short term, but your mood, brain function, and physical performance will all suffer.
How to fix your sleep:
- AM Sunlight
- Sleep 6-8 hours
- Warm PM shower
- Exercise consistently
- No screens an hour before bed
13. Do the simple things well
This is the most important step.
You need to do the simple things well before you worry about the little details:
- Lift 3-5x a week
- Drink more water
- Eat a high protein diet
- Increase your daily movement
This is the most important step.
You need to do the simple things well before you worry about the little details:
- Lift 3-5x a week
- Drink more water
- Eat a high protein diet
- Increase your daily movement
Anyone can get into great shape.
You just need to be consistent with your diet and training.
That's it.
I promise improving your health will drastically improve your quality of life.
Start now. Be consistent. Be Patient.
You just need to be consistent with your diet and training.
That's it.
I promise improving your health will drastically improve your quality of life.
Start now. Be consistent. Be Patient.
To transform your body:
Determine your calorie goal
Do the simple things well
Progressive overload
Improve food choice
Train close to failure
Eat 3-5 meals a day
Rest between sets
Stick to a program
Eat more protein
Eat more carbs
Fix your sleep
Move more
Slow down
Determine your calorie goal
Do the simple things well
Progressive overload
Improve food choice
Train close to failure
Eat 3-5 meals a day
Rest between sets
Stick to a program
Eat more protein
Eat more carbs
Fix your sleep
Move more
Slow down
I hope you found some value in this thread, if you did:
1. Please give the first tweet a retweet to share with your audience
2. Follow me for more content on easy ways to improve your health @TheRiAnderson
1. Please give the first tweet a retweet to share with your audience
2. Follow me for more content on easy ways to improve your health @TheRiAnderson
PS:
Want to drop 20+ pounds over the next 90 days?
Work with me 1-on-1 for the next 90 days and I promise you'll enjoy:
- The foods you're eating
- The exercises you're doing
- The lifestyle that comes with it
DM me 'Fit' for info.
Want to drop 20+ pounds over the next 90 days?
Work with me 1-on-1 for the next 90 days and I promise you'll enjoy:
- The foods you're eating
- The exercises you're doing
- The lifestyle that comes with it
DM me 'Fit' for info.
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