2. Lift 3x per week.
Each workout = 1 hour max.
That's a total of 3 hours a week.
That's it. No excuses about time.
If you're new, prioritize machines. They're stable, safe, and less intimidating.
Each workout = 1 hour max.
That's a total of 3 hours a week.
That's it. No excuses about time.
If you're new, prioritize machines. They're stable, safe, and less intimidating.
Comments
This allows for:
• More recovery
• More strength per session
• More time to actually live your life
Our goal here is to start slow.
Remember: We’re in this for the long haul.
Walking is a fat loss cheat code because it:
• Burns ~100 calories per mile
• Increases fat burning
• Boosts metabolism
• Reduces belly fat
• Controls appetite
• Easy to maintain
Aim for 8,000+ steps per day.
No cardio needed - just steps.
If you're not tracking, you're flying blind.
How can you get stronger if you don’t remember what you did last week?
How can you know if you’re hitting your step goal if you’re not tracking?
Most people can’t even remember what they ate this morning.
No tracking = no progress.
None of this works if you’re always tired and stressed.
Sleep 7-8 hours minimum.
Good sleep:
• Preserves muscle
• Reduces cravings
• Improves willpower
• Enhances fat burning
• Maintains metabolism
• Controls hunger hormones
The key?
• Simple meal plans > complex diets
• Sustainable habits > extreme restrictions
• Intentional 3hr/week training > endless cardio
No fancy diets needed. No living in the gym.
Just proven steps that work.
No extreme diets or living in the gym.
Just the system that helped me lose 100 lbs.
If you want to feel confident in your clothes again, DM me "lean" and let's chat.
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