Carrying excess fat will ruin your energy, confidence, and testosterone.
It's also harder to lose fat when you're busy.
At least that's what you think.
If I were in this position, these are the 5 steps I would take:
#FitnessTips #WeightLoss
1) Lift 3x Per Week
You don't need more than 3 lifting sessions per week. This will be enough frequency to build muscle and strength. Follow the plan below.
#StrengthTraining #MuscleBuilding
FULL BODY A
- Dumbbell Bench Press
- Dumbbell Standing Shoulder Press
- Barbell Bent Over Row
- Barbell Back Squat
- Cable Shoulder Raise
- Dumbbell Incline Bicep Curl
- EZ Bar Preacher Curl
FULL BODY B
- Pull Up (Machine Assisted)
- Barbell Romanian Deadlift
- Dumbbell Incline Bench Press
- Cable Lateral Raise
- Close Grip Lat Pulldown
- Barbell Close Grip Bench
- Barbell Skull Crushers
FULL BODY C
- Angled Machine Leg Press
- Dumbbell Bent Over Row
- Machine Seated Chest Fly
- Face Pull
- Dip
- Dumbbell Hammer Bicep Curl
- Cable Kneeling Crunch
- Hanging Leg Raises
Aim for 2 sets per exercise, 10 reps.
2) Eat 3 Meals Per Day
Keep it simple. Focus on 3 meals per day - breakfast, lunch, and dinner. Aim to eat in a smaller eating window. Eat protein with every meal.
#HealthyEating #NutritionTips
Breakfast (11 am)
- 4 chicken sausages
- 4 eggs
- 1 slice of sourdough bread
- Coffee
Lunch (2 pm)
- 200g chicken breast
- 125g brown rice
- 1 fist full of veggies
- Sauce of your choice (under 50 calories)
Dinner (7 pm)
- 300g steak or 200g of smoked salmon
- 200g sweet potato
- 2 fists full of veggies
- Sauce of your choice (under 50 calories)
3) Cut Out Alcohol
Alcohol and fitness do not mix. Alcohol is poison to the body. Drinking alcohol will cause more stress, disrupt sleep, and hinder fat loss. Studies also show that consuming alcohol can severely impact your gym performance. You will be weaker and more tired when you are consuming alcohol. Take a break of 60 days without having one sip of booze. This will skyrocket your energy levels and make fat loss 10x easier.
#AlcoholFree #HealthyLifestyle
4) Walk More
Aim to walk 8,000 steps per day on weekdays. Aim to get 10,000+ on the weekend. More steps will:
- Increase calorie burn
- Remove lactic acid
- Improve posture
- Reduce stress
#Walking #PhysicalActivity
5) Prioritize Sleep
Aim to sleep 7-8 hours per night. This will increase your energy, increase your testosterone, and reduce your cravings. The 3 main factors that impact sleep quality are:
- Heat
- Light
- Sound
Ensure your room is cold, dark, and quiet.
#SleepTips #Wellness
Additional tips for better sleep:
- No caffeine after 12 pm
- Wear a sleep mask and earplugs
- Have a hot shower/bath before bed
- Wear blue light-blocking glasses
- Aim to have consistent sleep and wake times"
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