A 13-step blueprint to get in the best shape of your life (in 90 days):
1. Never sit for more than an hour
Sitting is the new smoking.
It’s one of the worst things you can do for your health, and it’ll sabotage your weight loss efforts.
Make an effort to get up every hour and move around.
Sitting is the new smoking.
It’s one of the worst things you can do for your health, and it’ll sabotage your weight loss efforts.
Make an effort to get up every hour and move around.
2. Fix your relationship with food
People eat to manage their emotions.
Whether they’re
• Overwhelmed
• Stressed
• Angry
• Sad
They reach for junk food to solve the problem.
Food won’t fix any of your problems.
Find healthier ways to manage your feelings.
People eat to manage their emotions.
Whether they’re
• Overwhelmed
• Stressed
• Angry
• Sad
They reach for junk food to solve the problem.
Food won’t fix any of your problems.
Find healthier ways to manage your feelings.
3. Follow a high-protein diet
Protein is your number one priority if you want to get in shape.
It'll help you:
• Build muscle
• Stay full for longer
• Burn more calories
• Prevent the loss of lean mass
Aim for 1g per pound of body weight per day.
Protein is your number one priority if you want to get in shape.
It'll help you:
• Build muscle
• Stay full for longer
• Burn more calories
• Prevent the loss of lean mass
Aim for 1g per pound of body weight per day.
4. Lift weights 3x per week
Lifting weights increases muscle mass and boosts your metabolism.
Both of these will help you transform your physique.
Aim to lift heavy things 3x each week.
Here’s a routine you can follow:
Lifting weights increases muscle mass and boosts your metabolism.
Both of these will help you transform your physique.
Aim to lift heavy things 3x each week.
Here’s a routine you can follow:
5. Walk 10k steps per day
The more you walk, the more calories you’ll burn.
Walking 10k steps per day is a cheat code for fat loss.
It’s easy, it’s free, and it’s effective.
The more you walk, the more calories you’ll burn.
Walking 10k steps per day is a cheat code for fat loss.
It’s easy, it’s free, and it’s effective.
6. Time-restricted eating
Eat all of your calories within a 12 hour or less window each day.
E.g. 8am to 8pm.
Don’t eat outside of this.
TRE will accelerate your fat loss by letting your body tap into its fat stores and giving your digestive system a break.
Eat all of your calories within a 12 hour or less window each day.
E.g. 8am to 8pm.
Don’t eat outside of this.
TRE will accelerate your fat loss by letting your body tap into its fat stores and giving your digestive system a break.
7. Get 7 hours of sleep
Inadequate sleep destroys your progress by:
• Hindering muscle growth
• Increasing insulin resistance
• Decreasing your daily movement
• Messing with your hunger and satiety hormones
Make sure you’re getting 7 hours of sleep per night, minimum.
Inadequate sleep destroys your progress by:
• Hindering muscle growth
• Increasing insulin resistance
• Decreasing your daily movement
• Messing with your hunger and satiety hormones
Make sure you’re getting 7 hours of sleep per night, minimum.
8. 80/20 whole foods
80% of the time, eat high-quality, nutrient-dense foods.
For the other 20%, eat whatever you want.
Balance is crucial.
This is how you’ll stay on track long-term.
80% of the time, eat high-quality, nutrient-dense foods.
For the other 20%, eat whatever you want.
Balance is crucial.
This is how you’ll stay on track long-term.
9. Make exercise fun
“Working out” doesn’t just have to be going to the gym.
Find something you enjoy doing.
I play hockey and go for hikes.
Maybe you want to golf or play tennis or bike with your kids.
Find ways to move that don’t feel like exercise.
“Working out” doesn’t just have to be going to the gym.
Find something you enjoy doing.
I play hockey and go for hikes.
Maybe you want to golf or play tennis or bike with your kids.
Find ways to move that don’t feel like exercise.
10. Avoid seed oils
Seed oils are highly inflammatory and will destroy your health.
If you want to unlock your weight loss, avoid them at all costs.
These oils clog up our metabolism and make it really hard for our bodies to tap into their own stored fuel sources  -  i.e., fat
Seed oils are highly inflammatory and will destroy your health.
If you want to unlock your weight loss, avoid them at all costs.
These oils clog up our metabolism and make it really hard for our bodies to tap into their own stored fuel sources  -  i.e., fat
11. Manage stress
Stress is an overlooked aspect of body transformation.
Cortisol (our stress hormone) disrupts insulin activity and leads to weight gain.
It also hinders the body's ability to build muscle.
Prioritize de-stressing practices in your day.
Stress is an overlooked aspect of body transformation.
Cortisol (our stress hormone) disrupts insulin activity and leads to weight gain.
It also hinders the body's ability to build muscle.
Prioritize de-stressing practices in your day.
12. Drink coffee
Fat loss requires two things:
• Mobilization (moving out of storage)
• Oxidization (burning the fat)
Coffee helps with both.
It'll also improve gym your performance.
Drink 1-2 cups of black coffee per day
(But follow the 3 golden rules of coffee drinking)
Fat loss requires two things:
• Mobilization (moving out of storage)
• Oxidization (burning the fat)
Coffee helps with both.
It'll also improve gym your performance.
Drink 1-2 cups of black coffee per day
(But follow the 3 golden rules of coffee drinking)
13. Hydrate
Staying hydrated makes fat loss and muscle gain easier.
(Hydration also helps your body function better overall)
Often when we think we’re hungry, we’re actually just thirsty.
Staying hydrated makes you less likely to overeat and to snack between meals.
Staying hydrated makes fat loss and muscle gain easier.
(Hydration also helps your body function better overall)
Often when we think we’re hungry, we’re actually just thirsty.
Staying hydrated makes you less likely to overeat and to snack between meals.
To recap:
Never sit for more than an hour
Fix your relationship with food
Follow a high-protein diet
Lift weights 3x per week
Walk 10k steps per day
Time-restricted eating
Get 7 hours of sleep
80/20 whole foods
Make exercise fun
Avoid seed oils
Manage stress
Drink coffee
Hydrate
Never sit for more than an hour
Fix your relationship with food
Follow a high-protein diet
Lift weights 3x per week
Walk 10k steps per day
Time-restricted eating
Get 7 hours of sleep
80/20 whole foods
Make exercise fun
Avoid seed oils
Manage stress
Drink coffee
Hydrate
P.S. I'm looking for 3 career-driven dads who want to:
• Lose the belly fat
• Build 5-10lbs of muscle
• Be a role model for their family
DM me "READY" and I'll send you the next steps.
Click to DM me (not free - but you'll get results like these) 👇
• Lose the belly fat
• Build 5-10lbs of muscle
• Be a role model for their family
DM me "READY" and I'll send you the next steps.
Click to DM me (not free - but you'll get results like these) 👇
Thanks for reading!
If you enjoyed this thread:
1. Follow me @_AshleyRichmond so you don't miss the next one.
2. Retweet the tweet below to help others get in shape too:
If you enjoyed this thread:
1. Follow me @_AshleyRichmond so you don't miss the next one.
2. Retweet the tweet below to help others get in shape too:
P.S. Do you want to make weight loss automatic?
Get access to the exact framework that has helped over 50 of my clients:
• Build muscle
• Lose 10-20lbs
• Boost their energy
Without:
• Counting calories
• Hours in the gym
• Restrictive diets
ashleyrichmond.net
Get access to the exact framework that has helped over 50 of my clients:
• Build muscle
• Lose 10-20lbs
• Boost their energy
Without:
• Counting calories
• Hours in the gym
• Restrictive diets
ashleyrichmond.net
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