For years I wanted a 6 pack but struggled to lose fat.
Then I got lean in 12 weeks.
If I woke up overweight tomorrow here are the 8 things I'd do to get lean again:
1. Cut down on alcohol
Then I got lean in 12 weeks.
If I woke up overweight tomorrow here are the 8 things I'd do to get lean again:
1. Cut down on alcohol
Drinking alcohol puts fat loss on hard mode.
When you drink you make poor food choices & your body focuses on burning alcohol so what you eat is stored as fat.
Alcohol is also full of empty calories so it's an all around fat loss killer.
When you drink you make poor food choices & your body focuses on burning alcohol so what you eat is stored as fat.
Alcohol is also full of empty calories so it's an all around fat loss killer.
Other downsides to alcohol:
- hurts sleep quality
- increases estrogen levels
- tanks muscle-building ability
- hyperinflammatory to all cells
- lowers leptin (fat burning) hormone
Limit to 4 drinks or less per week for best results
- hurts sleep quality
- increases estrogen levels
- tanks muscle-building ability
- hyperinflammatory to all cells
- lowers leptin (fat burning) hormone
Limit to 4 drinks or less per week for best results
2. Lift Weights 3-5x per week
Building muscle turns you into a fat-burning machine
For every lb of muscle you add you burn an extra 6 calories per day AT REST
This means the more muscle you build the more food you'll be able to eat while losing fat
Building muscle turns you into a fat-burning machine
For every lb of muscle you add you burn an extra 6 calories per day AT REST
This means the more muscle you build the more food you'll be able to eat while losing fat
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:
- train each muscle group 2x per 7-10 days
- progressively increase weight/reps
- 6-20 sets per body part per week
- controlled lowering of your reps
- train hard in the 5-20 rep range
- take 5g creatine daily
- high protein diet
- optimize sleep
- train each muscle group 2x per 7-10 days
- progressively increase weight/reps
- 6-20 sets per body part per week
- controlled lowering of your reps
- train hard in the 5-20 rep range
- take 5g creatine daily
- high protein diet
- optimize sleep
3. 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 500-1000 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 500-1000 calorie deficit while eating 1g of protein per lb bodyweight daily.
4. Optimize sleep
Sleep is vital for health and workout performance/recovery.
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 and workout performance/recovery.
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
5. 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.
6. Hydrate With Electrolytes
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
7. Eat Nutrient-dense Foods
Improving your nutrition will help your body transformation go smoothly.
You'll have more energy, be in a better mood, and sleep great.
These factors combined will make you feel like a superhuman and help you crush your workouts.
Improving your nutrition will help your body transformation go smoothly.
You'll have more energy, be in a better mood, and sleep great.
These factors combined will make you feel like a superhuman and help you crush your workouts.
Nutrient-dense food list:
- pasture-raised eggs
- grass-fed beef
- sweet potato
- blueberries
- avocado
- salmon
- sardines
- shellfish
- oysters
- broccoli
- liver
Base 80-90% 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 80-90% of your diet around these foods to optimize your health and results.
8. Increase activity level
To increase calorie burn you should move throughout the day
Otherwise, you'll have to eat fewer calories to lose fat
Your goal should be to eat as many calories as possible while being in a calorie deficit
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 fewer calories to lose fat
Your goal should be to eat as many calories as possible while being in a calorie deficit
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
Bonus tip:
All of these tips WORK.
But only if you APPLY them!
I & thousands of others have gotten lean following the same process.
I promise if you are disciplined & follow these tips CONSISTENTLY, the results will come.
All of these tips WORK.
But only if you APPLY them!
I & thousands of others have gotten lean following the same process.
I promise if you are disciplined & follow these tips CONSISTENTLY, the results will come.
TL;DR - Fat loss plan
Daily:
-sunlight
-hydration
-10K steps
-nutrient-dense foods
-1g protein per lb bodyweight
-500-1000 calorie deficit
-7-8 hours quality sleep
Weekly:
-3-5 workouts
-4 alcoholic drinks or less
Overall:
-Be CONSISTENT
Daily:
-sunlight
-hydration
-10K steps
-nutrient-dense foods
-1g protein per lb bodyweight
-500-1000 calorie deficit
-7-8 hours quality sleep
Weekly:
-3-5 workouts
-4 alcoholic drinks or less
Overall:
-Be CONSISTENT
Thanks for reading!
If you enjoyed:
- throw the first tweet (tweet linked below) a retweet
- bookmark this thread so you can refer back
- shoot me a follow for more fitness content to level up your health & physique
Have a great Saturday! ๐
If you enjoyed:
- throw the first tweet (tweet linked below) a retweet
- bookmark this thread so you can refer back
- shoot me a follow for more fitness content to level up your health & physique
Have a great Saturday! ๐
I helped over 50 high achievers transform their body in the last year.
If youโre looking to:
- Add muscle mass
- Drop 20+ lbs of fat
- Skyrocket your energy levels
With guidance through every aspect of the process (lifting, nutrition, sleep, etc.) AND accountability to do the work.
DM me "Transform" and I'll send over details about my coaching.
Here are some recent client results:
If youโre looking to:
- Add muscle mass
- Drop 20+ lbs of fat
- Skyrocket your energy levels
With guidance through every aspect of the process (lifting, nutrition, sleep, etc.) AND accountability to do the work.
DM me "Transform" and I'll send over details about my coaching.
Here are some recent client results:
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