the big 5 for fat loss
Doing 5 things sounds too simple because “experts” like to make fitness sound technical, complicated, and hard.
Yet, IRL… health is none of those things. I’m not saying it’s always easy but you can do it. I know that YOU specifically can do it because I’ve seen people in worse circumstances do pretty darn well for themselves.
Here are the only five things you need to be able to do to get to the promised land. They are scientifically validated but that’s not a selling point, as I have seen “scientifically” backed nonsense before.
What they are is EMPIRICALLY validated, the denotation of this word meaning lots of people have come to the same conclusion after PRACTICING these.
#1 Eat well. What does that mean? For optimum brain, heart, and muscle, between .8 and 1.2 grams of protein per bodyweight. To simplify further it is your body weight in grams of protein. Why so much? I don’t know, but it’s replicated in nature fairly frequently. The muscle-y gorilla will eat around 430 grams of protein per day (plant-based, of course!)
#2 Eat Enough, but not too much. To burn fat and keep the muscle, follow rule 1 above and eat at a calorie deficit. 7-10 times your body weight in calories is a steep enough deficit. I’ve seen people burn fat eating between 13-15 times their body weight, depending on their diet and activity levels.
#3 Move Well. What does that mean? That means you move your body every day. A 10-minute decompressing walk is a start. 30 minutes is better. 2X per week with some weight training is a BIG investment in your health, but a daily workout staves-off depression improves confidence, and even makes you taller!*
#4 Sleep is non-negotiable. The benefits cannot be exaggerated! Memory, IQ, Energy, Mood, reduced cravings, reduced irritability, hormonal balance… books have been written on the topic as well they should be. Sleep is huge. 7-9 hours is a great range for most people, especially if you’re an athlete or if you are training hard!
#5 Fun. Yes, you read that right. Having fun, playing games with your friends, doing new things, learning, growing, and enjoying your GD life is a large component of a healthy existence. If you have fun, you renew the warranty on the motivation behind your actions, your purpose, and your “why”. So don’t leave it out!
5 things that you need to get and stay lean… some of them are almost automatic. You need to eat anyway, so eat what you need! You need to sleep no matter what, so do it intentionally. If you’re not having FUN… put some FUN on your calendar!
I hope this adds some clarity because with clarity comes power. You can focus your attention and energy on the thing that matters most.
If you need help with any of these, I have a free 21-day program you can apply to by clicking below :-D
https://app.acuityscheduling.com/schedule.php?owner=20766164&appointmentType=17231054