I lost 30 lbs in 3 months (and got shredded)
- No cardio
- No cutting carbs
- No cutting out alcohol (completely)
Here's how I did it...
- No cardio
- No cutting carbs
- No cutting out alcohol (completely)
Here's how I did it...
DECIDE ✅
- Your DESIRE has to be there to make it work.
- Write out why you want to lose the rest of the weight, what you'll look like, feel like, how you'll speak, walk, act etc.
- Then write out what your life will look like a year from now if you don't do it.
- Your DESIRE has to be there to make it work.
- Write out why you want to lose the rest of the weight, what you'll look like, feel like, how you'll speak, walk, act etc.
- Then write out what your life will look like a year from now if you don't do it.
TRACK YOUR FOOD 🍱
- Use My Fitness Pal to track your food.
- Figure out what your maintenance calories are then reduce by 500 calories per day, test for 2 weeks & see if you lose weight.
- If you're losing 1-2 lbs per week great. If not reduce calories slowly until you are.
- Use My Fitness Pal to track your food.
- Figure out what your maintenance calories are then reduce by 500 calories per day, test for 2 weeks & see if you lose weight.
- If you're losing 1-2 lbs per week great. If not reduce calories slowly until you are.
PAY ATTENTION TO AVERAGES 📊
- Make sure your weekly average calories are on point. If you eat a little more or a little less one day no biggie.
- Your Weekly average is key. Just try not to have huge daily swings. This can lead to eating disorders.
- Make sure your weekly average calories are on point. If you eat a little more or a little less one day no biggie.
- Your Weekly average is key. Just try not to have huge daily swings. This can lead to eating disorders.
PROTEIN 🥩
- Get at least .75 grams of protein per lb of body weight per day.
- Protein not only helps build muscle, but takes more energy for the body to break down which helps keep your metabolism high and fat melting away.
- Get at least .75 grams of protein per lb of body weight per day.
- Protein not only helps build muscle, but takes more energy for the body to break down which helps keep your metabolism high and fat melting away.
LIFT HEAVY 💪
- Strength train 3-4 times per week for an hour.
- Make sure you're coming close to failure on your last set for every lift.
- Keep it simple. Use an app on your phone for tracking lifts and creating workouts.
- Look some up online from a pro.
- Strength train 3-4 times per week for an hour.
- Make sure you're coming close to failure on your last set for every lift.
- Keep it simple. Use an app on your phone for tracking lifts and creating workouts.
- Look some up online from a pro.
MOVE YOUR ASS! 🚶
- Walk 10k steps per day
- If you do this you can cut out running your ass off until you're sweating bullets.
- Walking gives you time to clear your head, listen to an audio book, catch up with a friend and get out in nature. DO IT.
- Walk 10k steps per day
- If you do this you can cut out running your ass off until you're sweating bullets.
- Walking gives you time to clear your head, listen to an audio book, catch up with a friend and get out in nature. DO IT.
EATING 😋
- Eat 90% whole foods. Nutrient Dense foods. Meat, veggies and fruit.
- These foods will keep you feeling full and are packed with vitamins and minerals.
- Pro tip...Save the majority of your calories for your evening dinner & snack. Most people get hungry at night.
- Eat 90% whole foods. Nutrient Dense foods. Meat, veggies and fruit.
- These foods will keep you feeling full and are packed with vitamins and minerals.
- Pro tip...Save the majority of your calories for your evening dinner & snack. Most people get hungry at night.
RINSE & REPEAT 🚿
- Repeat daily for 4 months and you should be there.
- Everyone will be different some may lose more, some less depending on where you start and your body type.
- Key is to just keep going until you get where you want. Adjust as necessary.
- Repeat daily for 4 months and you should be there.
- Everyone will be different some may lose more, some less depending on where you start and your body type.
- Key is to just keep going until you get where you want. Adjust as necessary.
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