If you want to build muscle while losing fat read this:

Anyone who says, "I barely eat and still can't lose fat" usually doesn't know how much they're actually eating.

Slow enough to standardize form and guard against injury is the best way to put it I believe that Time Under Tension, like Mind-Muscle connection, doesn't contribute much to muscle growth as many would like to believe Just don't divebomb the weights on the eccentric Also, s/o to the PhD parrots🤣

Cutting carbs leads to quick weight loss, But it's mostly water, not fat. That’s because carbs are stored as glycogen, with each gram holding ~3 grams of water. Reducing carbs lowers glycogen, causing water loss and dramatic scale changes. This is why low-carb diets feel "magical" in the first 1–2 weeks, But actual fat loss is physiologically limited to about 2 lbs (~0.91 kg) per week. It requires a sustained calorie deficit, adequate protein, and lifting weights to preserve muscle. Weight loss ≠ fat loss. Don't confuse them.

You can build muscle without the barbell squat, bench & deadlift btw

Non-negotiables if you want to lose fat or build muscle: -Lifting weights -Eating enough protein -Atleast 7 hours of sleep -Carbs to fuel performance -Racking up as many steps as you can

And what better LISS than walking: -Scheduled in your day -Pacing between sets -After meals Underrated stuff

Watermelon is ELITE: •Hydrating since it’s 92% water •Vitamin C to support immune system •Beta carotene that’s converted to Vitamin A for eye & skin health •Potassium for muscle contraction, fluid balance, blood pressure control, better digestion and blood glucose regulation •Magnesium for energy production, heart & brain health, and Vitamin D synthesis •Lycopene, a powerful antioxidant responsible for the red color •Citrulline which boosts nitric oxide levels = blood flow which can contribute to better recovery A low calorie fruit packed with nutrients.

Imagine thinking fruits & vegetables are bad for you

Healthy eating doesn’t mean unseasoned chicken or eating tuna straight out of the can With a little bit of effort, you can make healthy meals that are both tasty and fuel your goals

Many try to lose fat. Most regain it. Why? 1. Quick fixes 2. Short-term hacks 3. No sustainable habits 4. Unsupportive environment Fitness is a lifelong journey. For lasting results, create an enjoyable, sustainable routine that supports your goals.

You CAN lose fat without tracking calories. But most fail because they: 
1. Overestimate calories burned (looking at you, smartwatches)
2.Underestimate calories consumed So you’ve got 2 choices:
🔴Track intake for an honest perspective
🔵Keep guesstimating and stay stuck We both know who’ll make progress.

Solid as ever I only wish the “4 sets” part was in all caps Because ain’t no way you’re applying effort with 4 sets of the same exercise If anything most half it because “I still have 3 more sets.”

If you’re at the gym and you manage to do 4 or 5 sets of a single exercise in a single session, here’s what you’re going to want to do next: - locate the locker room - go to the sinks - splash some cold water on your face - look yourself in yourself in the eyes and say aloud “what the fuck was I doing the first 2-3 sets???” - never do that dumb shit again

Can apply this to your health Stop worrying about the number on the scale and focus on: -Your diet -How hard you train -How much sleep you’re getting -How active you are outside the gym

Improves Insulin* sensitivity

Building muscle improves sensitivity and reduces risk of: -cardiovascular disease -cancer mortality -upper respiratory disease mortality -Alzheimer’s & dementia With the added bonus of looking great and improving self image This is your sign to start lifting weights today.