Start losing 2-4 pounds of fat PER week following these 5 steps: Become Unrecognizable in 90 days:
1.) Calorie deficit always Weight loss is SIMPLE If you burn more calories than you eat in a day, you lose weight, end of story. To make this easier, follow the steps below. (Remember, it's not as complicated as you think..)
2.) Minimize your eating period If you're trying to lose weight, minimize the period you allow yourself to eat within. The first thing you eat should be later in the day and the last thing you eat should be a few hours before you sleep Keep your eating time within 8 hours
The most common way to do this is by: 1. skipping breakfast and 2. drinking black coffee Caffeine is an appetite-suppressant (meaning you'll feel less hungry when it's in your system) And why black coffee? 1 cup contains 2 calories on average and doesn't break your fast.
Caffeine also boosts your metabolism (helping you burn an additional 75-150 calories) By skipping breakfast and drinking black coffee you make it easier to take in fewer calories while burning more.
3.) Workout in the morning before you eat A. working out fasted burns 20% more calories B. working out in the morning puts your body in a state that burns more calories throughout the rest of the day
Additional benefits include: - You'll have more energy - You'll be more productive - You're more likely to make better/healthier decisions throughout the day
4.) Do everything you can to eat a high-protein diet *WAIT* Before you skip this step thinking "blah blah blah, no-shit" Read how INCREDIBLE some of these benefits are:
- LOW CALORIE - Compared to most foods, lean meat has LESS calories but keeps you FULLER This makes it easier to eat fewer calories while not feeling hungry
- BOOSTS METABOLISM - Meat requires more energy for your body to digest This increases the calories burned.
- IMPROVES SLEEP QUALITY AND DURATION - Insufficient protein is associated with poorer sleep when compared to high-protein intake. The better you sleep, the less likely you are to: - snack - miss a workout - injure yourself during a workout (You'll burn more calories too)
- DECREASES APPETITE - When upping protein intake from 15% of calories to 30% of calories, people averaged 441 fewer calories each day. This was WITHOUT restrictive dieting.
A few other benefits: - LOWERS FOOD CRAVINGS - - INCREASES MUSCLE MASS - - FASTER MUSCLE RECOVERY - By eating more protein you get ALL of the above benefits. Prioritize protein and I promise you'll build muscle, cut fat, and get into the best shape of your life.
5.) Get addicted to the gym If you're just starting out, I don't expect you to fully understand what I mean by this (so let me explain...)
Once you see consistent progress in your mind, mood, physique, productivity, etc... You'll become ADDICTED to how this progress makes you feel. Going to the gym becomes EFFORTLESS because of how great you feel afterwards. (... But how do you get to this point?...)
Like many things, going to the gym and getting in shape is toughest in the beginning That being said, it's important to make it as easy as possible for yourself until it becomes a habit Here's what I recommend:
- Find workouts you enjoy and do them exclusively Some workouts are uncomfortable because your muscles aren't developed enough to perform them with perfect form. Try a bunch of workouts for each muscle group and stick to the ones you like until you're ready to change it up
- Don't let yourself burn out Forcing yourself to be 100% perfect at all times will lead to a crash. It's more realistic to do the right thing 80% of the time while giving yourself some slack for the other 20%.
- Doing "some" is better than doing none You'll have days where you REALLY don't feel like going to the gym Unless this is because you're overly sore (because you'll risk an injury) JUST GO That's all you have to do. Get yourself inside the gym doors. You'll never regret it.
- Wholeheartedly believe TWO things: 1.) Results will take time (but they'll always be worth it) 2.) You are 100% capable of achieving absolutely anything given enough time. Having these beliefs engrained in your mind makes it impossible to fail.
The advice in this thread can turn you into a full-blown gladiator. After enough time, YOU can become the person you've DREAMED of becoming 6-pack, bulging biceps, rounded shoulders, slim waist, tree-trunk thighs and god-like confidence
If you enjoyed this thread, I'd really appreciate a retweet. They take a lot of time to write and I do them with you in mind. I used to be an overly-skinny kid with dog-shit confidence and unlimited self-consciousness Anything is possible. Thank you for reading, - TG
* PS: If you want to team up with me I’ll coach you 1-1 for 90 days and GUARANTEE you lose 20 pounds of fat If you don’t? You get 100% of your money-back and I’ll give you an extra $500 just because. DM me “READY” to get started. This is not free. (Why would it be??)
