Summer is only 9 weeks away!
Here are 13 tips to melt unwanted body fat:
Here are 13 tips to melt unwanted body fat:
Maintain a calorie deficit
In order to lose fat, you must burn more calories than you consume.
To lose 1 pound a week, you need a daily 500-calorie deficit.
Calculate your daily caloric expenditure and subtract 500 from that: tdeecalculator.net
In order to lose fat, you must burn more calories than you consume.
To lose 1 pound a week, you need a daily 500-calorie deficit.
Calculate your daily caloric expenditure and subtract 500 from that: tdeecalculator.net
Use progressive overload
Maximize muscle growth by progressively making your workouts more difficult.
There are 3 ways to do this:
• Increase weight
• Increase duration
• Increase intensity
Your training will vary based on your goals and starting point.
Maximize muscle growth by progressively making your workouts more difficult.
There are 3 ways to do this:
• Increase weight
• Increase duration
• Increase intensity
Your training will vary based on your goals and starting point.
Don’t rely on cardio
Despite popular belief, cardio isn’t the key to fat loss.
Cardio only burns calories while you move.
Lifting weights will burn calories during the day and while sleeping at night.
Boost your energy burn with cardio, but don't rely on it.
Despite popular belief, cardio isn’t the key to fat loss.
Cardio only burns calories while you move.
Lifting weights will burn calories during the day and while sleeping at night.
Boost your energy burn with cardio, but don't rely on it.
Track your calories
If you don’t measure it, you can’t improve it.
Tracking your calories keeps you accountable and avoids overeating.
You should measure everything you eat, including drinks, sauces, and oils.
This is a critical component of fat loss.
If you don’t measure it, you can’t improve it.
Tracking your calories keeps you accountable and avoids overeating.
You should measure everything you eat, including drinks, sauces, and oils.
This is a critical component of fat loss.
Eat a high-protein diet
Protein is the building block of muscle.
The more muscle you have, the more calories you burn.
Because of this, building muscle is one of the fastest ways to burn fat.
For optimal muscle growth, eat 1g of protein for every pound of body weight.
Protein is the building block of muscle.
The more muscle you have, the more calories you burn.
Because of this, building muscle is one of the fastest ways to burn fat.
For optimal muscle growth, eat 1g of protein for every pound of body weight.
Cut processed sugars
Processed sugars lead to rapid spikes in your blood sugar levels.
This causes your body to release insulin, which inhibits fat burning.
Processed sugars are also calorically dense, making it harder to maintain a calorie deficit.
Processed sugars lead to rapid spikes in your blood sugar levels.
This causes your body to release insulin, which inhibits fat burning.
Processed sugars are also calorically dense, making it harder to maintain a calorie deficit.
Drink more water
75% of Americans are chronically dehydrated.
There’s a good chance you are, too.
Before you have your coffee or eat a meal, drink a glass of water.
For optimal hydration, drink .7 ounces of water per pound of bodyweight each day.
75% of Americans are chronically dehydrated.
There’s a good chance you are, too.
Before you have your coffee or eat a meal, drink a glass of water.
For optimal hydration, drink .7 ounces of water per pound of bodyweight each day.
Eliminate alcohol
Your “beer gut” is slowly killing you.
Alcohol disrupts your body’s metabolic process.
Your body will burn alcohol instead of fat as its primary energy source.
This leaves fat with nowhere to go except your waistline.
Your “beer gut” is slowly killing you.
Alcohol disrupts your body’s metabolic process.
Your body will burn alcohol instead of fat as its primary energy source.
This leaves fat with nowhere to go except your waistline.
Manage your testosterone (men)
Testosterone is directly linked to your body’s performance and composition.
If your T levels are too low, you won’t get the results you want.
Boost testosterone by:
• Training legs
• Sun exposure
• Managing stress
• Getting proper sleep
Testosterone is directly linked to your body’s performance and composition.
If your T levels are too low, you won’t get the results you want.
Boost testosterone by:
• Training legs
• Sun exposure
• Managing stress
• Getting proper sleep
Get proper rest
Muscles are trained in the gym, but they grow during rest.
Your body needs rest to recover and repair to restore energy and build muscle.
Regardless of your fitness level, taking regular breaks and rest days is critical.
Muscles are trained in the gym, but they grow during rest.
Your body needs rest to recover and repair to restore energy and build muscle.
Regardless of your fitness level, taking regular breaks and rest days is critical.
Fix your sleep schedule
Proper sleep is crucial to achieving your fitness goals.
Your body produces amino acids that promote muscle growth during REM sleep.
Get 8 hours of sleep to maximize muscle growth and fat burning.
Proper sleep is crucial to achieving your fitness goals.
Your body produces amino acids that promote muscle growth during REM sleep.
Get 8 hours of sleep to maximize muscle growth and fat burning.
Find a program that works for you
The best program is the one you can adhere to consistently.
Be realistic about how much time and energy you can dedicate to your training.
To get started, I highly recommend checking out the Fundamentals Hypertrophy Program by @JeffNippard!
The best program is the one you can adhere to consistently.
Be realistic about how much time and energy you can dedicate to your training.
To get started, I highly recommend checking out the Fundamentals Hypertrophy Program by @JeffNippard!
Progress pictures
Taking progress pictures is one of the best ways to measure progress and stay motivated.
You don’t have to post them, but take updated pictures every week.
Always use similar lighting and poses.
When you look back on your progress, you’ll be glad you did.
Taking progress pictures is one of the best ways to measure progress and stay motivated.
You don’t have to post them, but take updated pictures every week.
Always use similar lighting and poses.
When you look back on your progress, you’ll be glad you did.
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For more insights on how to optimize your health and performance, follow me @johnnyxbrown!
For more insights on how to optimize your health and performance, follow me @johnnyxbrown!
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