Want to lose fat & build muscle?
Are you trying to lose fat and gain muscle?
You need to be doing these 6 things…
BUT FIRST FOLLOW ME FOR MORE TIPS AND FITNESS CONTENT. AND SEND THIS POST TO SOMEONE ON THEIR FAT LOSS JOURNEY 📩
Ok here is what you need to do 👇🏼
1. High protein diet - we all know protein helps us build and retain muscle. The more muscle we build the faster our metabolism becomes, making it easier to lose fat.
2. Mainly whole food diet, stick to mainly whole, nutrient dense foods. 80/20
3. Stop obsessing over the scale, the scale can be very deceiving during body recomp while it’s a tool it definitely does not give the full picture
4. Take progress pics! This is the biggest tool especially with body recomp is seeing the changes physically especially when the scale isn’t necessarily at the number you want it to be.
5. Weight training should be the main form of exercise to build and gain muscle. If cardio is prescribed, it should be after any weight training session.
6. Getting in movement outside of the gym, like steps! You’ve probably heard 10k steps everywhere but trust me on this, walking is the most underrated tool when it comes to fat loss. It’s a form of low intensity steady state cardio which is great for fat loss.
Hey fitness fam! It's me again, diving deeper into our journey to a stronger, healthier self. I know many of us have been there – life gets busy, gym routines fall apart, and suddenly you're seeing unwanted changes. That frustrating fat gain after stopping gym activities is totally normal, but it doesn't have to be permanent! Your metabolism might slow slightly, and your daily activity (NEAT) often decreases, leading to an imbalance. My biggest takeaway? Don't let your nutrition slip, even if your gym time is limited. Keep that protein high and focus on whole, nutrient-dense foods. Even without heavy gym sessions, maintaining movement is crucial. Remember those 10K steps I mentioned? They are your secret weapon! Spending time on the treadmill, or simply taking long walks around your neighborhood wearing your favorite white sneakers, makes a huge difference. Every step counts for boosting your metabolism and maintaining your energy levels. Small, consistent efforts, like taking the stairs instead of the elevator, can prevent that dreaded fat creep. And for all my ladies out there wondering about 'bulking' – let's bust some myths! Many women worry about getting 'too bulky,' but trust me, building lean muscle is incredibly empowering and can totally transform your body without making you feel 'big.' Think of it as 'lean bulking' rather than a 'dirty bulk.' It's not about eating everything in sight; it's about a controlled calorie surplus with plenty of protein to support muscle growth. When I take a mirror selfie in my sports bra and shorts after a good gym session, seeing those muscles develop, it's the best feeling! Feeling stronger, whether you're lifting weights in the gym or just carrying groceries, is truly empowering. The weights visible in the gym aren't just for show – they're tools for your transformation. To really nail your lean bulk, gradually increase your calories by about 100-300 above your maintenance. Prioritize heavy weight training – that's how you stimulate muscle growth. Don't forget adequate rest; your muscles grow when you're recovering, not just when you're working out. Taking regular progress pics, especially while wearing athletic wear, can be incredibly motivating to see those subtle but significant changes. Whether you're getting back on track after a break or aiming for serious muscle gains, consistency and smart choices are your best friends. Keep pushing, fam!
how much protein a day ? and should we be tracking it