How to get lean and jacked so you can finally feel comfortable taking your shirt off in public:
Step One
Always focus on building muscle.
To build lean muscle, you have to lift weights.
Only focusing on cardio is people's biggest mistake when they want to transform their bodies.
Always focus on building muscle.
To build lean muscle, you have to lift weights.
Only focusing on cardio is people's biggest mistake when they want to transform their bodies.
Cardio exercises are great for improving heart health and building endurance, but running on a treadmill or riding a bike won’t help you build a lot of muscle.
It should also be noted that it’s not enough to simply lift weights.
It should also be noted that it’s not enough to simply lift weights.
You also have to push yourself and progressively overload your movements.
For hypertrophy (building muscle which is what you NEED), the sweet spot is 3 to 4 sets of 6 to 12 reps.
For hypertrophy (building muscle which is what you NEED), the sweet spot is 3 to 4 sets of 6 to 12 reps.
Step Two
Stay in a deficit of 100-200 calories while eating enough protein.
It’s simple; if you’re not in a deficit, you won’t burn body fat.
If you’re not eating enough protein, you won’t be building muscle.
Stay in a deficit of 100-200 calories while eating enough protein.
It’s simple; if you’re not in a deficit, you won’t burn body fat.
If you’re not eating enough protein, you won’t be building muscle.
People will ask me,
“Do I have to track my food” and the answer is…
Yes, you have to track.
It’s easy to be off by 500 calories or under 30-50 grams of protein.
“Do I have to track my food” and the answer is…
Yes, you have to track.
It’s easy to be off by 500 calories or under 30-50 grams of protein.
Get a food scale, download a free app and get to work.
You don’t have to do this for the rest of your life, but you do need to for this season.
You don’t have to do this for the rest of your life, but you do need to for this season.
Step Three
Hit 10k daily steps.
Walking is the perfect exercise for allowing most people to keep muscle mass and lean out.
BUT this isn’t a stroll in the park; it needs to be intentional walking.
Hit 10k daily steps.
Walking is the perfect exercise for allowing most people to keep muscle mass and lean out.
BUT this isn’t a stroll in the park; it needs to be intentional walking.
It will help…
Weight Loss
Boost Energy
Ease Joint Pain
Improve Digestion
Blood Flow Circulation
Boosts Immune Function
Improve Insulin Sensitivity
The more you walk, the easier it is to stay in the calorie deficit.
Weight Loss
Boost Energy
Ease Joint Pain
Improve Digestion
Blood Flow Circulation
Boosts Immune Function
Improve Insulin Sensitivity
The more you walk, the easier it is to stay in the calorie deficit.
Final Thoughts:
Do you want to be lean and strong?
Build muscle, hypertrophy
Stay in a calorie deficit + protein
Low-impact cardio, walk 10k steps
Do these three things, and you’ll be lean and strong year-round.
Do you want to be lean and strong?
Build muscle, hypertrophy
Stay in a calorie deficit + protein
Low-impact cardio, walk 10k steps
Do these three things, and you’ll be lean and strong year-round.
I’m a dad on a mission to help other dads be the best they can be for their kids; give me a follow @MikeSchiff_ for more content like this!
God Bless! 🙏
God Bless! 🙏
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