Your belly fat is killing your joints and increasing your risk for:
- cancer
- Alzheimer's
- heart disease
Follow these 11 tips if you want to lose fat and keep it off for life:
1. Stop relying on cardio to burn fat.
- cancer
- Alzheimer's
- heart disease
Follow these 11 tips if you want to lose fat and keep it off for life:
1. Stop relying on cardio to burn fat.
The only way you lose fat is by creating a calorie deficit.
This is when calories burned > calories consumed across 24 hours.
It takes 30 seconds to eat 400 calories eating a slice of pizza.
It takes 30 minutes to burn 400 cals running.
This is why Diet > Cardio for fat loss.
This is when calories burned > calories consumed across 24 hours.
It takes 30 seconds to eat 400 calories eating a slice of pizza.
It takes 30 minutes to burn 400 cals running.
This is why Diet > Cardio for fat loss.
2. Cut down on booze
Hate to break it to you but alcohol kills fat loss.
When you binge drink you make poor food choices and end up overconsuming calories which = fat gain.
With alcohol this fat tends to get stored in the abdomen more than anywhere else.
Hate to break it to you but alcohol kills fat loss.
When you binge drink you make poor food choices and end up overconsuming calories which = fat gain.
With alcohol this fat tends to get stored in the abdomen more than anywhere else.
Other downsides to alcohol:
- hurts sleep quality
- increases estrogen levels
- tanks muscle-building ability
- hyperinflammatory to all cells
- lowers leptin (fat burning) hormone
Cut down while trying to lose fat for best results.
- hurts sleep quality
- increases estrogen levels
- tanks muscle-building ability
- hyperinflammatory to all cells
- lowers leptin (fat burning) hormone
Cut down while trying to lose fat for best results.
3. Lift weights 3-5x per week
The best way to lose fat isn't by doing cardio, it's by lifting weights.
As you build muscle your body turns into a fat-burning machine.
The more you build the more food you'll be able to eat while maintaining your fat loss.
The best way to lose fat isn't by doing cardio, it's by lifting weights.
As you build muscle your body turns into a fat-burning machine.
The more you build the more food you'll be able to eat while maintaining your fat loss.
Here are some great lifting splits to follow:
Lifting schedules/splits by day:
Upper-Lower: (Upper, Lower, Rest, Upper, Lower, Rest, Rest, Repeat)
PPL: (Push, Pull, Legs, Rest, Repeat)
Full body: (FB, Rest, FB, Rest, FB, Rest, Rest, Repeat)
Lifting schedules/splits by day:
Upper-Lower: (Upper, Lower, Rest, Upper, Lower, Rest, Rest, Repeat)
PPL: (Push, Pull, Legs, Rest, Repeat)
Full body: (FB, Rest, FB, Rest, FB, Rest, Rest, Repeat)
Exercises:
Push(chest/tris/delts): bench, push-ups, incline bench, dips, skull crushers, lateral shoulder raises
Pull(back/bis): pronated pulldowns/pullups, neutral grip rows, reverse flys, bicep curls
Legs: squat, romanian deadlift, hip thrust, leg extension, hamstring curl
Push(chest/tris/delts): bench, push-ups, incline bench, dips, skull crushers, lateral shoulder raises
Pull(back/bis): pronated pulldowns/pullups, neutral grip rows, reverse flys, bicep curls
Legs: squat, romanian deadlift, hip thrust, leg extension, hamstring curl
Muscle Building 101:
- progressively increase weight/reps
- train each muscle group 2x per wk
- 10-20 sets per body part per week
- perform lifts with great technique
- train hard in the 5-20 rep range
- take 5g creatine daily
- high protein diet
- optimize sleep
- progressively increase weight/reps
- train each muscle group 2x per wk
- 10-20 sets per body part per week
- perform lifts with great technique
- train hard in the 5-20 rep range
- take 5g creatine daily
- high protein diet
- optimize sleep
4. Track Calories and Protein
A calorie deficit is necessary for fat loss.
Track your calories so you can guarantee you're in a deficit & losing fat at a sustainable rate.
You should aim to create a 500 calorie deficit while eating 1g of protein per lb bodyweight daily.
A calorie deficit is necessary for fat loss.
Track your calories so you can guarantee you're in a deficit & losing fat at a sustainable rate.
You should aim to create a 500 calorie deficit while eating 1g of protein per lb bodyweight daily.
The key to making a calorie deficit sustainable is eating filling, high protein food you enjoy.
Here are some ideas:
• eggs
• chicken sausage
• 90/10 or leaner ground beef
• sirloin steak
• salmon
• shrimp
• chicken
• pork chops
• protein shakes
• greek yogurt
Here are some ideas:
• eggs
• chicken sausage
• 90/10 or leaner ground beef
• sirloin steak
• salmon
• shrimp
• chicken
• pork chops
• protein shakes
• greek yogurt
5. Optimize sleep
Sleep is vital for health, recovery, and workout performanc.
It will also help you make better food choices and stay energized all day.
Aim for 7-8 hours of quality sleep to make sure you aren't missing out on gains.
Sleep is vital for health, recovery, and workout performanc.
It will also help you make better food choices and stay energized all day.
Aim for 7-8 hours of quality sleep to make sure you aren't missing out on gains.
Sleep tips:
- dark and cool sleeping environment
- no screen time 1 hr before bed
- same sleep/wake time daily
- 15+ mins morning sunlight
- warm shower before bed
- solid bedtime routine
- dark and cool sleeping environment
- no screen time 1 hr before bed
- same sleep/wake time daily
- 15+ mins morning sunlight
- warm shower before bed
- solid bedtime routine
6. Get Sunlight
The benefits of sunlight for health and fitness are overlooked.
Most of you are missing out on them by spending 90% of your time indoors.
Get outside daily to assist your goals and optimize your health.
The benefits of sunlight for health and fitness are overlooked.
Most of you are missing out on them by spending 90% of your time indoors.
Get outside daily to assist your goals and optimize your health.
Benefits of sunlight:
- improves sleep
- increases vitamin D
- improves fat burning
- improves hormone profile
- more energy = better workouts
- improved mood = better choices
This is a short list of the benefits, get outside and embrace one of nature's greatest gifts.
- improves sleep
- increases vitamin D
- improves fat burning
- improves hormone profile
- more energy = better workouts
- improved mood = better choices
This is a short list of the benefits, get outside and embrace one of nature's greatest gifts.
7. Hydrate With Mineralized Water
Electrolytes play a huge role in workout performance and satiety.
80-90% of people are deficient in them, especially in magnesium.
Add magnesium chloride and quality sea salt to your water to improve your workout performance and health.
Electrolytes play a huge role in workout performance and satiety.
80-90% of people are deficient in them, especially in magnesium.
Add magnesium chloride and quality sea salt to your water to improve your workout performance and health.
Benefits of electrolytes:
- improved exercise performance
- regulated blood pressure
- reduced stress + anxiety
- less unnecessary hunger
- improved sleep quality
- improved heart health
- improved immunity
- improved cognition
- improved exercise performance
- regulated blood pressure
- reduced stress + anxiety
- less unnecessary hunger
- improved sleep quality
- improved heart health
- improved immunity
- improved cognition
8. Eat REAL food
Cutting out processed junk and eating more whole, nutrient-dense foods is key.
You'll have more energy, stay full throughout the day, and sleep better.
These factors combined will make you feel like a superhuman & make the fat loss process as easy as possible
Cutting out processed junk and eating more whole, nutrient-dense foods is key.
You'll have more energy, stay full throughout the day, and sleep better.
These factors combined will make you feel like a superhuman & make the fat loss process as easy as possible
Nutrient-dense food list:
- pasture-raised eggs
- grass-fed beef
- sweet potato
- blueberries
- avocado
- salmon
- sardines
- shellfish
- oysters
- broccoli
- liver
Base 80%+ of your diet around these foods to optimize your health and results.
- pasture-raised eggs
- grass-fed beef
- sweet potato
- blueberries
- avocado
- salmon
- sardines
- shellfish
- oysters
- broccoli
- liver
Base 80%+ of your diet around these foods to optimize your health and results.
9. Increase activity level
To increase calorie burn you should move throughout the day.
Otherwise, you'll have to eat even less food to lose fat.
Your goal should be to eat as many calories as possible while losing at a steady rate.
A great movement goal is 10K steps per day.
To increase calorie burn you should move throughout the day.
Otherwise, you'll have to eat even less food to lose fat.
Your goal should be to eat as many calories as possible while losing at a steady rate.
A great movement goal is 10K steps per day.
Easy ways to increase activity level:
- take walks while on calls
- walk your dog often
- take 10 min walks multiple times per day
- get a standing desk or treadmill desk
- find an active hobby such as hiking
- take walks while on calls
- walk your dog often
- take 10 min walks multiple times per day
- get a standing desk or treadmill desk
- find an active hobby such as hiking
10. You must become the plan
Fitness isn't a short term challenge, it's a lifestyle
This means the things you do to get in shape must become HABITS
You must become the fit person both physically and mentally
Become the plan and you will win the health and fitness game
Fitness isn't a short term challenge, it's a lifestyle
This means the things you do to get in shape must become HABITS
You must become the fit person both physically and mentally
Become the plan and you will win the health and fitness game
11. Be willing to forgive yourself
YOU ARE HUMAN YOU WILL MAKE MISTAKES
Don't beat yourself up and throw in the towel
Instead analyze what happened and think about what you're going to do differently next time
Then get right back to plan
Consistency over perfection always
YOU ARE HUMAN YOU WILL MAKE MISTAKES
Don't beat yourself up and throw in the towel
Instead analyze what happened and think about what you're going to do differently next time
Then get right back to plan
Consistency over perfection always
TL;DR - Belly fat blaster plan
Daily:
- sunlight
- hydration
- 10K steps
- nutrient-dense foods
- 1g protein per lb bodyweight
- 500 calorie deficit
- 7-8 hours quality sleep
Weekly:
- 3-5 workouts
- < 4 alcoholic drinks
Overall:
- Consistency > perfection
- Become the plan
Daily:
- sunlight
- hydration
- 10K steps
- nutrient-dense foods
- 1g protein per lb bodyweight
- 500 calorie deficit
- 7-8 hours quality sleep
Weekly:
- 3-5 workouts
- < 4 alcoholic drinks
Overall:
- Consistency > perfection
- Become the plan
Thanks for reading!
If you enjoyed:
1. Follow me @ChamberofFit for all of your fitness needs on one Twitter page
2. Retweet the top tweet so others can learn how to drop fat
If you enjoyed:
1. Follow me @ChamberofFit for all of your fitness needs on one Twitter page
2. Retweet the top tweet so others can learn how to drop fat
P.S. - I'm looking for 3 more high achievers who want to:
- lose 20-30 lbs
- build 5-10+ lbs of muscle
- skyrocket their energy levels
While eating their favorite foods
Want in?
DM me "Transform"
(Not free)
- lose 20-30 lbs
- build 5-10+ lbs of muscle
- skyrocket their energy levels
While eating their favorite foods
Want in?
DM me "Transform"
(Not free)
I guarantee results like these:
DM me here
DM me here
I’m looking for 3 busy high achievers who want to transform their body while eating their fav foods
You'll get 24/7 access to me, an individualized plan, & only need to dedicate 3 hours per week
DM me "Transform" & I'll send over the details
(not free but results guaranteed)
You'll get 24/7 access to me, an individualized plan, & only need to dedicate 3 hours per week
DM me "Transform" & I'll send over the details
(not free but results guaranteed)
Here are some recent client results.
The first 2 haven’t even finished their programs yet. 🤯
Shoot me a DM and let’s see if we’re a good fit to work together. 🤝
The first 2 haven’t even finished their programs yet. 🤯
Shoot me a DM and let’s see if we’re a good fit to work together. 🤝
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