Think you can't get that dream V-Shape Body?
No Time?
No Cardio?
No Worries!
My 5 simple steps to losing 40 pounds in under 2 hours a week
= Thread =
No Time?
No Cardio?
No Worries!
My 5 simple steps to losing 40 pounds in under 2 hours a week
= Thread =
On the left I was:
- Overweight
- Terrible diet
- Had a high body fat %
- And I was super unhealthy!
I thought it was 'too hard' to lose weight and would take too much time!
I thought I needed endless cardio
I thought I needed a strict diet
I was wrong!
- Overweight
- Terrible diet
- Had a high body fat %
- And I was super unhealthy!
I thought it was 'too hard' to lose weight and would take too much time!
I thought I needed endless cardio
I thought I needed a strict diet
I was wrong!
People can often overcomplicate the fat loss journey...
- Fad diets?
- No calories?
- Weight-loss shakes?
- Hours on a treadmill?
It's all rubbish!
At the end of the day weight loss is a simple formula
Weight loss = Energy in less than Energy out
This is a caloric deficit
- Fad diets?
- No calories?
- Weight-loss shakes?
- Hours on a treadmill?
It's all rubbish!
At the end of the day weight loss is a simple formula
Weight loss = Energy in less than Energy out
This is a caloric deficit
What did this simple formula tell me?
I had to simplify the process!
I needed to implement processes that:
1. Increased my energy burned (exercise)
2. Decreased my energy in (nutrition)
3. Do it sustainably (long term results)
So how did I do that in less than 2hrs/week?
I had to simplify the process!
I needed to implement processes that:
1. Increased my energy burned (exercise)
2. Decreased my energy in (nutrition)
3. Do it sustainably (long term results)
So how did I do that in less than 2hrs/week?
1. Eat a Consistent Diet
If you learn nothing else from this thread learn this:
The easiest way to create a caloric deficit is nutrition!
A consistent diet allowed me to:
- Know if my daily intake was ok
- Maintain a consistent caloric deficit
- Make healthy nutrition a habit
If you learn nothing else from this thread learn this:
The easiest way to create a caloric deficit is nutrition!
A consistent diet allowed me to:
- Know if my daily intake was ok
- Maintain a consistent caloric deficit
- Make healthy nutrition a habit
Tips to create a consistent diet
- Calculate BMR
- Subtract 500-700 calories
- Calculate 40% of the calories as protein
- Calculate 40% of the calories as carbs
- Calculate 20% as fats
- Create a database of meals that add up to 1/4 of those totals
- Eat 4 of those meals per day
- Calculate BMR
- Subtract 500-700 calories
- Calculate 40% of the calories as protein
- Calculate 40% of the calories as carbs
- Calculate 20% as fats
- Create a database of meals that add up to 1/4 of those totals
- Eat 4 of those meals per day
I created the following meals that I knew when combined each day would put me in my caloric deficit
No tracking required!
1. Chobani Greek Yogurt and Protein
2. Chicken Breast, Rice, Beans
3. Oats, Banana, Blueberries
3. Chicken Breast, Tacos, Veggies, Salsa
No tracking required!
1. Chobani Greek Yogurt and Protein
2. Chicken Breast, Rice, Beans
3. Oats, Banana, Blueberries
3. Chicken Breast, Tacos, Veggies, Salsa
2. Eat High Protein
Protein helps:
ā¢ Boost metabolism (burn calories)
ā¢ Reduce hunger (slower to digest)
ā¢ Build muscle (muscle cells burn more calories)
I ate slightly over 1gm of protein per pound of body weight (or slightly over when in a deficit and lifting weights)
Protein helps:
ā¢ Boost metabolism (burn calories)
ā¢ Reduce hunger (slower to digest)
ā¢ Build muscle (muscle cells burn more calories)
I ate slightly over 1gm of protein per pound of body weight (or slightly over when in a deficit and lifting weights)
Easy sources of protein:
ā¢ Milk
ā¢ Tofu
ā¢ Tuna
ā¢ Eggs
ā¢ Peas
ā¢ Corn
ā¢ Beef
ā¢ Lamb
ā¢ Beans
ā¢ Seeds
ā¢ Lentils
ā¢ Turkey
ā¢ Quinoa
ā¢ Salmon
ā¢ Chicken
ā¢ Almonds
ā¢ Avocado
ā¢ Chickpeas
ā¢ Greek Yogurt
ā¢ Peanut Butter
ā¢ Cottage Cheese
ā¢ Brussel Sprouts
ā¢ Milk
ā¢ Tofu
ā¢ Tuna
ā¢ Eggs
ā¢ Peas
ā¢ Corn
ā¢ Beef
ā¢ Lamb
ā¢ Beans
ā¢ Seeds
ā¢ Lentils
ā¢ Turkey
ā¢ Quinoa
ā¢ Salmon
ā¢ Chicken
ā¢ Almonds
ā¢ Avocado
ā¢ Chickpeas
ā¢ Greek Yogurt
ā¢ Peanut Butter
ā¢ Cottage Cheese
ā¢ Brussel Sprouts
3. Limit Most Caloric Dense Foods
These foods contain a high volume of calories relative to their weight.
When trying to get our formula balance correct this is not ideal for weight loss.
When you take in more calories with less food you stay hungry and increase cravings!
These foods contain a high volume of calories relative to their weight.
When trying to get our formula balance correct this is not ideal for weight loss.
When you take in more calories with less food you stay hungry and increase cravings!
Calorie Dense Foods to Limit:
ā¢ Sugar
ā¢ Lollies
ā¢ Alcohol
ā¢ Dessert
ā¢ Chocolate
ā¢ Soft Drink
ā¢ Deep- Fried Foods
ā¢ Sugar
ā¢ Lollies
ā¢ Alcohol
ā¢ Dessert
ā¢ Chocolate
ā¢ Soft Drink
ā¢ Deep- Fried Foods
4. Lift Weights
I learned to love weight lifting
Lifting weights helps:
ā¢ Boost metabolism
ā¢ Burn calories
ā¢ Build Muscle
ā¢ Burn calories while you sleep
TRUTH BOMB: Lifting Weights is better for fat loss than cardio
Aim for 3 sessions per week at home or in the gym
I learned to love weight lifting
Lifting weights helps:
ā¢ Boost metabolism
ā¢ Burn calories
ā¢ Build Muscle
ā¢ Burn calories while you sleep
TRUTH BOMB: Lifting Weights is better for fat loss than cardio
Aim for 3 sessions per week at home or in the gym
5. Drink 4 Litres of Water per Day
Not only does your body need water to function properly!
Water helps:
ā¢ Boost metabolism
ā¢ Suppress appetite
ā¢ Improve Energy
ā¢ Increase Exercise Performance
Aim for 3-4L per day:
ā¢ Carry a drink bottle
ā¢ Drink each meal
ā¢ Set a goal
Not only does your body need water to function properly!
Water helps:
ā¢ Boost metabolism
ā¢ Suppress appetite
ā¢ Improve Energy
ā¢ Increase Exercise Performance
Aim for 3-4L per day:
ā¢ Carry a drink bottle
ā¢ Drink each meal
ā¢ Set a goal
There you have it!
The 5 simple steps I took to drop 50 pounds
ā¢ Eat a Consistent Diet
ā¢ Eat High Protein
ā¢ Limit Calorie Dense Foods
ā¢ Lift Weights
ā¢ Drink 3-4L of Water
All with no cardio and less than 2 hours per week!
You can do it to!
Start today!
The 5 simple steps I took to drop 50 pounds
ā¢ Eat a Consistent Diet
ā¢ Eat High Protein
ā¢ Limit Calorie Dense Foods
ā¢ Lift Weights
ā¢ Drink 3-4L of Water
All with no cardio and less than 2 hours per week!
You can do it to!
Start today!
Mark did it!
He joined the V-Shape Fitness Program and changed his life!
In just 3 months he:
- Lost 25lbs
- Added quality muscle
- Develop a V-Shape Physique
You can too!
Book your free strategy call: calendly.com
He joined the V-Shape Fitness Program and changed his life!
In just 3 months he:
- Lost 25lbs
- Added quality muscle
- Develop a V-Shape Physique
You can too!
Book your free strategy call: calendly.com
PS.
Are you tired of being out of shape?
Want to build the body of your dreams and change your life?
Grab my free V-Shape 12-Week Program to learn the keys to building your dream V Shape Body and changing your life!
karlf2fcoaching.kartra.com
Are you tired of being out of shape?
Want to build the body of your dreams and change your life?
Grab my free V-Shape 12-Week Program to learn the keys to building your dream V Shape Body and changing your life!
karlf2fcoaching.kartra.com
If you enjoyed this thread, follow me @V_ShapeFitness and retweet the first tweet
I'm here to help you:
ā¢ Shred Fat
ā¢ Pile on Muscle
ā¢ Improve your performance
Have an awesome day!
I'm here to help you:
ā¢ Shred Fat
ā¢ Pile on Muscle
ā¢ Improve your performance
Have an awesome day!
P.S.
Iām looking for TWO MEN who want to:
- Shred Fat
- Build Muscle
- Boost Confidence
And get that V Shape Body guaranteed!
Just 2 hours/week
Not cheap but will change your life!
or DM 'V' for info
Iām looking for TWO MEN who want to:
- Shred Fat
- Build Muscle
- Boost Confidence
And get that V Shape Body guaranteed!
Just 2 hours/week
Not cheap but will change your life!
or DM 'V' for info
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