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10 Things You Need To Do To Go From
This: To this:
10 Things You Need To Do To Go From
This: To this:
1) Lift heavy
When dieting down, muscle retention is a main priority.
Your body adapts to what you do frequently.
So if you're lifting heavy, your body is going to respond by holding onto muscle, because it is needed often to lift.
When dieting down, muscle retention is a main priority.
Your body adapts to what you do frequently.
So if you're lifting heavy, your body is going to respond by holding onto muscle, because it is needed often to lift.
2) Be in a caloric deficit
Evidence shows that calories matter.
There's no way around it.
Calories are units of energy.
You need to be using more energy than you're taking in.
Track your food and make adjustments if you aren't setting results.
Evidence shows that calories matter.
There's no way around it.
Calories are units of energy.
You need to be using more energy than you're taking in.
Track your food and make adjustments if you aren't setting results.
3) Keep protein high
Depending on how lean you are, protein needs to at least be at 0.8 g/lb of body weight.
The leaner you are or get, the higher your protein intake needs to be.
If you're at 200 lbs and 20% BF, starting anywhere between 160-180 grams of protein is okay.
Depending on how lean you are, protein needs to at least be at 0.8 g/lb of body weight.
The leaner you are or get, the higher your protein intake needs to be.
If you're at 200 lbs and 20% BF, starting anywhere between 160-180 grams of protein is okay.
4) Eat carbs, keep fat low
Carbs are your body's preferred source of energy.
They also help to stimulate your thyroid, which regulates your metabolism.
After you configure protein, fat should be 20-25% of your calories.
The rest can go to carbs.
Carbs are your body's preferred source of energy.
They also help to stimulate your thyroid, which regulates your metabolism.
After you configure protein, fat should be 20-25% of your calories.
The rest can go to carbs.
5) Do cardio
Doesn't have to be alot.
Start out with 10-15 min per day and work your way up.
Try LISS, MISS, & HIIT to find what you like.
Cardio helps to increase the deficit, but also allows you to eat more food, keeping your metabolism from slowing down.
Doesn't have to be alot.
Start out with 10-15 min per day and work your way up.
Try LISS, MISS, & HIIT to find what you like.
Cardio helps to increase the deficit, but also allows you to eat more food, keeping your metabolism from slowing down.
6) Eat mostly whole foods
Your body needs micronutrients and fiber.
The more you can get from food, the better.
But a treat every now and then isn't going to hurt.
Here's a macro Venn diagram to help you pick your food out:
Your body needs micronutrients and fiber.
The more you can get from food, the better.
But a treat every now and then isn't going to hurt.
Here's a macro Venn diagram to help you pick your food out:
7) Get sunlight
Sunlight is essential.
You should shoot for at least 20-30 min of sunlight per day.
It produces vitamin D, one of the most important hormones your body uses.
The next best thing is to supplement vitamin D.
Here's a brand I trust: https://www.tigerfitness.com/products/hitech-vitamin-d3?a_aid=6004cfae5987d
Sunlight is essential.
You should shoot for at least 20-30 min of sunlight per day.
It produces vitamin D, one of the most important hormones your body uses.
The next best thing is to supplement vitamin D.
Here's a brand I trust: https://www.tigerfitness.com/products/hitech-vitamin-d3?a_aid=6004cfae5987d
8) Take the right supplements
Chromium & magnesium are two essential minerals that are difficult to get through diet alone.
They both enhance your metabolism & keep you feeling good.
I take one Nutrient Driver twice per day to help with chromium intake: https://www.tigerfitness.com/products/mts-nutrition-nutrient-driver?a_aid=6004cfae5987d
Chromium & magnesium are two essential minerals that are difficult to get through diet alone.
They both enhance your metabolism & keep you feeling good.
I take one Nutrient Driver twice per day to help with chromium intake: https://www.tigerfitness.com/products/mts-nutrition-nutrient-driver?a_aid=6004cfae5987d
9) Get a sufficient amount of sleep
Sleep is crucial to:
-focus
-growth
-fat loss
-recovery
-reducing stress
-mood regulation
-detoxing your body
-maintaining your metabolism
One supplement that will help you sleep (and get you magnesium) is Sleep Aid: https://www.tigerfitness.com/products/mts-nutrition-machine-sleep-aid?a_aid=6004cfae5987d
Sleep is crucial to:
-focus
-growth
-fat loss
-recovery
-reducing stress
-mood regulation
-detoxing your body
-maintaining your metabolism
One supplement that will help you sleep (and get you magnesium) is Sleep Aid: https://www.tigerfitness.com/products/mts-nutrition-machine-sleep-aid?a_aid=6004cfae5987d
10) Be patient and consistent
You won't get the body you want in 6 weeks.
Maybe even 12 or 24 weeks.
But it doesn't matter when, so long as you get it.
If you put in the work daily and don't quit when you mess up, you WILL reach your goal.
You won't get the body you want in 6 weeks.
Maybe even 12 or 24 weeks.
But it doesn't matter when, so long as you get it.
If you put in the work daily and don't quit when you mess up, you WILL reach your goal.
If you'd like to get into great shape, and learn how to while doing it, join my 60-Day Transformation Challenge.
If you're tired of feeling down about the shape your body is in...
My system WILL change that.
DM me for details.
Serious inquiries only.
If you're tired of feeling down about the shape your body is in...
My system WILL change that.
DM me for details.
Serious inquiries only.
If you'd like to learn more about these areas, join my newsletter.
It's free.
We also discuss:
-meals
-losing fat
-relationships
-lifting weights
-building muscle
-personal development
And I do giveaways & discounts to my programs/services.
Join here: https://realmattstephens.com/newsletter/
It's free.
We also discuss:
-meals
-losing fat
-relationships
-lifting weights
-building muscle
-personal development
And I do giveaways & discounts to my programs/services.
Join here: https://realmattstephens.com/newsletter/
