Every fat loss tip I could come up with after 13 years in the gym & 6 years of coaching:
(Bookmark this to start losing fat today AND keep it off FOR LIFE)
1. Stop relying on cardio to lose fat.
(Bookmark this to start losing fat today AND keep it off FOR LIFE)
1. Stop relying on cardio to lose fat.
Trying to out cardio a poor diet is foolish.
It takes 30 seconds to eat 400 calories from a slice of pizza.
It takes 30 minutes to burn 400 calories running.
This is why nutrition must be priority #1 for fat loss.
It takes 30 seconds to eat 400 calories from a slice of pizza.
It takes 30 minutes to burn 400 calories running.
This is why nutrition must be priority #1 for fat loss.
2. Protein should make up 50% of your plate at every meal. Lean ground beef/turkey, sirloin steak, chicken, chicken sausage, salmon, shrimp, & egg whites are great sources
3. If you are in a calorie deficit you will lose fat. If you’re not, you won’t. It’s literally that simple.
3. If you are in a calorie deficit you will lose fat. If you’re not, you won’t. It’s literally that simple.
4. The harsh truth is you have more fat to lose than you think to look the way you want. It’s going to take time, so get started TODAY!
5. Lift weights and eat a high protein diet while losing weight or you will lose muscle and become “skinny fat”.
5. Lift weights and eat a high protein diet while losing weight or you will lose muscle and become “skinny fat”.
6. Eating healthy doesnt = eating perfect.
Get 80-90% of your calories from real food like potatoes, meat, eggs, veggies, fruit, Greek yogurt, & seafood
Get 10-20% from foods you love.
7. Fad diets like keto or carnivore aren’t magic & only work because you eat less calories.
Get 80-90% of your calories from real food like potatoes, meat, eggs, veggies, fruit, Greek yogurt, & seafood
Get 10-20% from foods you love.
7. Fad diets like keto or carnivore aren’t magic & only work because you eat less calories.
8. Saving calories for later works wonders. If you know you’re going out to eat for dinner, only have protein shakes or fast beforehand.
9. Be mindful of your food and chew it until it’s liquid in your mouth. This will help you feel full sooner.
9. Be mindful of your food and chew it until it’s liquid in your mouth. This will help you feel full sooner.
10. Just because your weight isn’t moving down doesn’t mean you aren’t making progress. When you first start lifting you can lose inches off your waist without losing lbs on the scale.
11. Start the day w/ 50g of protein at breakfast & you’ll be less hungry the rest of the day.
11. Start the day w/ 50g of protein at breakfast & you’ll be less hungry the rest of the day.
12. 50g protein cheat sheet:
- 2 scoops whey protein powder
- 2 cups egg whites
- 8oz 93/7 ground beef
- 6oz chicken breast
- 2 cups Greek yogurt
- 2 cups cottage cheese
- 8oz sirloin steak
- 8oz ground turkey
- 13 shrimp
Aim for 50g per meal & you’ll put fat loss on autopilot.
- 2 scoops whey protein powder
- 2 cups egg whites
- 8oz 93/7 ground beef
- 6oz chicken breast
- 2 cups Greek yogurt
- 2 cups cottage cheese
- 8oz sirloin steak
- 8oz ground turkey
- 13 shrimp
Aim for 50g per meal & you’ll put fat loss on autopilot.
13. If you’ve been stuck unhappy with your body for months or years, it’s time to admit something must change.
14. Do cardio for your heart health & brain, not to burn calories.
15. Sustainability beats speed, aim to lose at a rate of 0.5-1% bodyweight loss per week.
14. Do cardio for your heart health & brain, not to burn calories.
15. Sustainability beats speed, aim to lose at a rate of 0.5-1% bodyweight loss per week.
16. Walking 10K+ steps per day is the ultimate hack to be able to eat more food while losing fat.
17. You don’t have to cut carbs to 0 to lose fat. As long as calories burned > calories consumed you’ll lose no matter how many carbs you eat.
17. You don’t have to cut carbs to 0 to lose fat. As long as calories burned > calories consumed you’ll lose no matter how many carbs you eat.
18. Anyone that says “healthy food doesn’t taste good” is full of shit.
Here’s my go to low calorie, high protein snack while cutting:
- 2 containers Oikos or Dannon Zero Sugar vanilla Greek yogurt
- 1/4th packet vanilla cheesecake pudding mix
- 1 TBSP honey
- 1 cup blueberries
Here’s my go to low calorie, high protein snack while cutting:
- 2 containers Oikos or Dannon Zero Sugar vanilla Greek yogurt
- 1/4th packet vanilla cheesecake pudding mix
- 1 TBSP honey
- 1 cup blueberries
19. An identity shift is CRUCIAL to keeping fat off for life. You must develop the habits and mindset of a fit person.
20. 1lb muscle = 5-7 calories burned per day, the more muscle you build the more calories you burn without trying.
20. 1lb muscle = 5-7 calories burned per day, the more muscle you build the more calories you burn without trying.
21. Losing fat won’t just improve the way you look, it’ll give you more energy, confidence, and help you think clearly.
22. 15% body fat or less should be your fat loss goal as a male & 25% or less as a female.
22. 15% body fat or less should be your fat loss goal as a male & 25% or less as a female.
23. Many times you think you’re hungry, you’re just bored.
When you feel hungry ask yourself if you’d eat a salad, if the answer is no, you’re not truly hungry.
24. You’re going to get slightly hungry when in a calorie deficit. View this hunger as progress & stay strong.
When you feel hungry ask yourself if you’d eat a salad, if the answer is no, you’re not truly hungry.
24. You’re going to get slightly hungry when in a calorie deficit. View this hunger as progress & stay strong.
25. The best way to stop snacking on junk food is to simply not buy it. Out of sight, out of mind.
26. Nothing will kill your progress more than alcohol. The less you drink, the easier losing fat will be.
26. Nothing will kill your progress more than alcohol. The less you drink, the easier losing fat will be.
27. You’ll notice the better you sleep the lower your hunger levels are. Prioritize 7-8 hours of quality sleep to make fat loss as easy as possible.
28. Poor circadian health = poor fullness signaling. Start getting sunlight in your eyes every morning to make fat loss easier.
28. Poor circadian health = poor fullness signaling. Start getting sunlight in your eyes every morning to make fat loss easier.
29. Fat loss is more between the ears than anything else. You have to keep your goal top of mind daily or you will struggle.
30. A serving of popcorn + sparkling water is the ultimate hack to stave off hunger after dinner.
30. A serving of popcorn + sparkling water is the ultimate hack to stave off hunger after dinner.
31. Protein is KING for fat loss. It’s satiating, helps you burn calories, & helps you retain your muscle.
Make it your primary nutritional focus and you will WIN fat loss.
Target 1g per lb bodyweight daily or 1g per lb of goal bodyweight if you’re extremely overweight.
Make it your primary nutritional focus and you will WIN fat loss.
Target 1g per lb bodyweight daily or 1g per lb of goal bodyweight if you’re extremely overweight.
32. Fat loss is not just about a calorie deficit.
It’s about eating quality calories so you keep your gut healthy, your cells functioning properly, and feel as great as possible while losing fat.
It’s about eating quality calories so you keep your gut healthy, your cells functioning properly, and feel as great as possible while losing fat.
33. If you’re sick of spinning your wheels, hire a coach. A great coach will get you results that most won’t achieve in a lifetime, in months.
They’ll also help you build systems , routines, and knowledge to maintain those results for life.
They’ll also help you build systems , routines, and knowledge to maintain those results for life.
34. Fat loss is not easy.
It’s going to take longer than you want.
There’s going to be bumps in the road.
You’re going to want to quit at times.
But you have to keep going!
All the struggle is worth it in the end when you’re healthy and feeling + looking amazing.
It’s going to take longer than you want.
There’s going to be bumps in the road.
You’re going to want to quit at times.
But you have to keep going!
All the struggle is worth it in the end when you’re healthy and feeling + looking amazing.
The tips above changed my life.
Transforming my body gave me confidence I didn’t think I’d ever have.
It made me want to help others do the same and lead me to becoming a personal trainer and eventually an online coach.
I hope this thread just might change your life as well.
Transforming my body gave me confidence I didn’t think I’d ever have.
It made me want to help others do the same and lead me to becoming a personal trainer and eventually an online coach.
I hope this thread just might change your life as well.
Men today are suffering from issues that no one talks about:
• Low self esteem
• Masturbation
• belly fat
• Porn
Men, pick yourself up.
Become a CHAD now:
gumroad.com
• Low self esteem
• Masturbation
• belly fat
• Porn
Men, pick yourself up.
Become a CHAD now:
gumroad.com
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1. Follow me (@DivineManhood) for more.
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1. Follow me (@DivineManhood) for more.
2. Retweet the 1st tweet below to share this thread.
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