Frustrated with fat loss I was stuck at 176 for 4 weeks in a 1800 daily deficit.
These pictures are 62 days apart. I followed 6 simple laws EVERY DAY that proved I was losing fat and kept me going through low motivation and the scale stalled. Pushed to my limit when for 4 weeks I didn’t lose any weight on the scale. 😭
If you’re struggling to lose fat this is your ultimate guide for fat loss: Fat loss is different from weight loss but I’m going to walk you through losing fat the correct sustainable way.
Now what if I told you that you will NOT have to starve yourself. You will NOT have to eat chicken and rice 🍚 for the rest of your life. You will NOT have to spend 3 hours a day in the gym 6.5 days out the week 😮💨
You WILL simply have to change your relationship with food. You will be eating nutritious whole foods high in protein that leave you feeling full for longer.
You WILL lift weights and strength train for about 55-75 minutes a day 3-5x a week.
You WILL get around 7 hours of sleep, waking up feeling refreshed and full of energy like your teens.
That’s all that is required. Ignore people suggesting drugs, Reta, GLP1’s, I will give you all you need.
Track Calories and weigh your food
Hit your protein goal 💪🏾
Sleep 7+ hours 💤
Hit your daily steps goal 🚶🏽
Lift weights & mobility 🏋🏾
Hit your target calorie deficit 🎯
If you can follow those 6 laws completely. The weight will melt off. You never have to guess because each law is directly tied to losing body fat and building muscle.
Remember the key to fat loss is to build muscle while in a high protein calorie deficit. That’s why it’s necessary to lift weights hard, and focus on nutrition.
This way it’s sustainable, and the reason why we stay lean ALL year around (Example Workouts in the comments on request)
All that matters is you train the muscle to failure
It’s easier to do this with heavier weights and reach true failure. More strain on the muscle 🧬 the harder the muscle works to repair tissue STRONGER which will lead to you looking how you want faster
With training like this let me be clear.. you NEED to pair them with the 6 laws of leansique which includes RECOVERY❤️🩹
You CAN NOT train your body like this without taking recovery seriously. I’ve made that easy and sustainable as well with the nutrition plan you’re already on. (Nutrition advice ask in comments)
Overall you will need about 150 grams of protein a day to properly recover, and 7+ hours of sleep to repair torn muscle tissue
Sleep is a cheat code many people ignore. Bad sleep tanks recovery, muscle growth, and sabotaging fat loss progress, throwing your hormones all out of balance. Do not disregard your sleep and take it as a joke 💤 🛌
That might mean some sacrifices. You might not go out drinking with the boys. You might not try new restaurants with the girls. However your you’ll began to notice your relationship will change with food. Slowly your new habits will kick in and you’ll start to see food as fuel vs fun and dopamine hits.
Your kids will pick up your new habits and get healthier as well. You will wake up and not be tired, you’ll have more energy out of nowhere, your heart health will recover. People will treat you 10x better than they do now.
Calories have to be counted and you have to weigh your food. Every day, every meal.
Sauces, condiments, dressings, wine🍷
Drinks Liquor Snacks 🍪
They all count. WEKENDS COUNT.
If you need help ask, I’ll answer all questions I can