A diamond is a lump of coal that stuck with it. Unknown

A diamond is a lump of coal that stuck with it. Unknown

1. Add 3 lbs. of muscle. Why? 1 lb. of muscle burns 70 cal/day. Adding 3 lbs will burn an extra 210 cal per day by doing nothing. Lift weights🏋️‍♂️ 2. Doing ten squats every 45 min in a work day burns 2x more fat than a 30 min walk. 🔥

If you need a free fat loss plan to follow That has the exact steps that give you results Type “PROGRAM” below and I’ll send you my  30 Day Fat Loss Program  for free 👇🏻💪🏻

9. Add just ONE extra serving of protein per day. Don’t overthink it. Eggs, chicken, beef, beans. This ONE habit will aid in incredible fat loss. 10. ☕🥄 Skip breakfast and drink your caffeinated beverage with a spoon of fish or MCT oil.  🧠food + fat burn for hours.⏰ Last👉🏻

7. Hungry after a meal? Drink one scoop of whey protein with water. Whey suppresses your appetite and is low in calories.  8. Drink one scoop of whey before 30 mins of cardio right when you wake up. It’s a Tim Ferris hack backed by science. Melts more fat than cardio alone.

5. Don’t work out at the crack of dawn. One study: same food, same workouts — difference? One group trained very early. They lost LESS fat. Why? Keep reading. 6. Sleep. Getting up very early disrupted their sleep. This jacked up their hormones and they couldn’t lose fat.

3. Nail your protein ratio. Multiply your goal weight by 0.8. If it’s 150 lbs?  150 x 0.8 = 120 grams protein per day. Boom. 4. Find a sauna. It melts stress, flushes the inflammation that makes you look fluffy, and heals your body from the inside out. I do 5x/week, no joke.

1. Lift weights 3x/per week. 1 lb. of muscle burns 70 cal/day.  Put on 3 lbs of muscle? Burn 210 cal extra per day by doing nothing.  2. Do high intensity intervals 2x/ week. Go all-out, then rest. Repeat 3-4x. This melts fat and reduces inflammation that makes you look puffy.

If you’re trying to burn fat  and gain muscle Here are 10 things  I’d start doing immediately  👉🏻✅

NOBODY is talking about this. If you have back pain, knee pain, hip stiffness… Look at the hip flexors first.

Without the spiritual component, you exercise at a disadvantage. Not religion. Something that connects you to the deepest, most authentic part of yourself You train harder. You get more insight into life itsell.

Don't believe the lies. Having a nice butt is nice... But society has told you that your body is your currency for acceptance. It's really your vehicle for the highest, truest, expression of your soul. It's freedom. It's power.

Don't get me wrong...flexibility is VERY IMPORTANT! It's essential. BUT... without strength around the joint? Recipe for injury...

Control your focus.

Do you have negative self talk in the morning + anxiety…? This will help. 🔥 Science shows that this also will make you exercise harder during training… By focusing on a single word!

https://t.co/lVS6erw6gl

Move into the pain. I wish they would’ve taught this concept to us in school.

You got to get through 100 no’s in conversations to get your 3 yeses! Man I wish I would have known that sooner. 🤦🏻‍♂️ I grew up with MASSIVE social anxiety... Now forcing myself to have 3 hours of calls per day. Game changer.🔥

If you woke up today feeling like... “my dreams/goals aren’t happening fast enough.” 😫 Welcome to being a human being! Sending love. Just don’t stop. I see you 🙏🏼🙏🏼🙏🏼