31 sentences that will help you lose 18+ pounds of fat and double your energy levels before 2023 starts:
(Without tracking calories)
1. Stop hanging out with fat people.
(Without tracking calories)
1. Stop hanging out with fat people.
2. Black coffee and sparkling water are the best appetite suppressants.
3. Not all fruits are made equal, watermelon and berries > bananas for fat loss.
3. Not all fruits are made equal, watermelon and berries > bananas for fat loss.
4. Eat this omelette every morning: 2 eggs + egg whites + ham + vegetables of your choice (spinach, pepper, mushrooms, onions) + garlic
5. Use less butter and olive oil when cooking
6. Swap regular peanut butter for powdered peanut butter, it has more protein and less sugar
5. Use less butter and olive oil when cooking
6. Swap regular peanut butter for powdered peanut butter, it has more protein and less sugar
7. Baked potatoes > pasta and rice (more volume per calorie)
8. Fat burning pills dont work, get some whey protein isolate and creatine instead.
9. Quest chips + low fat cheese + pico de gallo tastes 90% as good as nachos but has very few calories and a ton of protein.
8. Fat burning pills dont work, get some whey protein isolate and creatine instead.
9. Quest chips + low fat cheese + pico de gallo tastes 90% as good as nachos but has very few calories and a ton of protein.
10. Doing high reps and low weight ≠toned muscles.
11. “Toned muscles” = building muscle through progressive overload + being under 15% body fat.
12. Aim to lose 0.5-1 % of total body weight a week, make adjustments if needed.
11. “Toned muscles” = building muscle through progressive overload + being under 15% body fat.
12. Aim to lose 0.5-1 % of total body weight a week, make adjustments if needed.
13. Celebrate milestones with a nice steak dinner + 1-2 glasses of wine instead of 2 large domino pizzas and a 6 pack of beer.
14. Find a sport you enjoy and join a competitive league
15. Find a gym that is walking distance away
14. Find a sport you enjoy and join a competitive league
15. Find a gym that is walking distance away
16. Throw out the Ben and Jerries, pick up the Halo Top. (It’s an high protein, low calorie ice cream brand)
17. Drink 3+ Litres of water a day
18. You are more likely to stick to 20 minutes of cardio a day, then 2 hours once a week, focus on daily habits.
17. Drink 3+ Litres of water a day
18. You are more likely to stick to 20 minutes of cardio a day, then 2 hours once a week, focus on daily habits.
19. If you are vegetarian (I’m sorry), stock up on: Non fat Greek yoghurt and low fat cottage cheese
20. Have a large % of your daily carbs before the gym, this improves performance
21. Stop putting sugar and creamer into your coffee.
20. Have a large % of your daily carbs before the gym, this improves performance
21. Stop putting sugar and creamer into your coffee.
22. Sleep 7+ hours a night, it’s harder to stick to your diet when you are exhausted.
23. Slow sustainable weight loss > rapid unsustainable fat loss
24. Date a girl who likes to cook (and clean)
23. Slow sustainable weight loss > rapid unsustainable fat loss
24. Date a girl who likes to cook (and clean)
25. Stop using mayonnaise and ketchup, start using hot sauce and sugar free BBQ sauce (G-hues is the best sugar free sauce brand)
26. 4 things to look at when grocery shopping: protein, calories, sugar and ingredients list.
26. 4 things to look at when grocery shopping: protein, calories, sugar and ingredients list.
27. Take progress pics weekly, the scale doesnt tell the whole picture.
28. Eat a minimum of 0.8 grams of protein per pound of body weight DAILY.
28. Eat a minimum of 0.8 grams of protein per pound of body weight DAILY.
29. If you are craving chips, go for popcorn instead (share the bag)
30. Stop eating meals in front of a screen.
31. Follow @TheCoachRaj for more threads on fat loss and energy optimisation.
30. Stop eating meals in front of a screen.
31. Follow @TheCoachRaj for more threads on fat loss and energy optimisation.
Sleeping less than 7 hours a night is fucking up your focus, energy and testosterone levels.
The good news this can be reversed with the sleep peformance protocol.
Sign up below and receive all the tools needed to wake up energetic every single day👇🏽
kingscreator.crd.co
The good news this can be reversed with the sleep peformance protocol.
Sign up below and receive all the tools needed to wake up energetic every single day👇🏽
kingscreator.crd.co
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Appreciate yall :)
Struggle to get 7+ hours of sleep a night?
With a couple quick changes to your sleep environment and rituals...
You’ll unlock unlimited energy you didn’t know you had.
Sign up to my newsletter and receive the Sleep Performance Protocol👇🏽
kingscreator.crd.co
With a couple quick changes to your sleep environment and rituals...
You’ll unlock unlimited energy you didn’t know you had.
Sign up to my newsletter and receive the Sleep Performance Protocol👇🏽
kingscreator.crd.co
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