5 Crucial Steps to go from Fat to Fit
Eat in a Caloric Deficit. The only way your body will burn fat is if you are consuming less calories than you eat. Your body will burn your fat as energy instead of the food you would normally eat.
Do resistance training. Your body burns 80-120 additional calories per day per pound of muscle mass you put on. Resistance training will not only give your body shape, it will make losing weight easier.
Do Cardio. It’s alot easier to be in a calorie deficit when you are burning a ton of calories through cardio. Your heart will also thank you.
Sleep 8 hours or more per day. As you sleep more, your body will be more efficient at burning calories, less hungry, and performing at a higher level.
Be Consistent: Weight loss takes time. I lost 40lbs over 6 months, consistently losing 1.6 pounds per week for the entire weight loss phase. If you miss a day, it’s not the end of the world, just don’t make it a habit.
4 Life Lessons For Teenagers
Love to Learn: Start to read just 10 pages a day of any book. It doesn’t matter what you read, just read a little bit everyday and let the effects of compounding do the rest.
Join Team Sports: I learned the basic skills of collaboration, effective communication, and hard work through high school football. It changed the trajectory of my life, from being a nerdy, unathletic kid, to creating an identity centered around grinding to achieve my goals and being there for my teammates.
Participate in extracurricular activities outside of sports. Community service, theater, speech and debate. Doing many different activities will level up your social skills and make you well rounded.
Start your path to Financial Freedom today. You’ll be very ahead of the competition if you start experimenting with business from a young age. You will pay down your ignorance debt faster, and begin the process of compounding skills for the future.
5 Crucial Steps to go from Skinny to Muscular
Develop, buy, or find a balanced, sustainable training program. . Here is the link to my free program:
Eat in a Caloric Surplus. You must eat more calories than you burn in a day so your body has excess fuel for muscle growth. It doesn’t need to be alot, 100-200 calorie surplus is sufficient.
Sleep at least 8 hours a night, if not more. You create muscle damage when you workout. Your body repairs and builds additional muscle during your sleep.
Progressive Overload. Your workouts need to get harder overtime for you to always be making progress.
Stay Consistent. One workout won’t make huge difference. 10 workouts won’t make a huge difference. 4 workouts per week for an entire year will make a difference. That’s 208 quality visits to the gym. 5 years of consistency will make a difference. That’s 1040 lifts where you tell your brain, “It’s time to build some muscle”.
How To Build an Aesthetic Body
This is the no bullsh*t guide on how to build an Aesthetic body. I will share my transformation from fat and muscular to lean and skinny to a truly aesthetic physique. I must warn you…there are no tricks or quick fixes in this guide. Only the cold hard facts to get you where you want to be. This guide assumes you already have some sort of muscular foundation. If you’re completely new to lifting, go check out my beginner weightlifting guide and come back here in 3 months.
Here is the Muscle Tier List for building Aesthetics:
6 pack abs
Delts, Traps, Neck, Lats
Biceps, Triceps, Forearms
Quad Separation
Full Glutes
The muscle groups above play the biggest role in the way you look, with or without a shirt on. If you build Wide shoulders, lats, and traps with 6 pack abs; You will be Attractive.
After you have modified your workout routine to emphasize the aesthetic muscles, you need to dial in your diet. We need to start our program with trying to build as much muscle as possible. Eating in small calorie surplus 100-200 calories will help you put on muscle without too much fat. After 10-12 weeks of muscle building, you can begin a relaxed cut.
Why do I need to cut?
Even if you have fully developed abs, noone will be able to see them if you are too fat. You need to diet down to around 15% bodyfat to start seeing your abs and 10% to look pretty shredded. In order to burn fat, you need to be in a small calorie deficit( Calories Burned > Calories Consumed). 100-200 Calorie deficit should be sufficient for the majority of your cut.
How to Build Muscle as a Beginner
How to Get Jacked Starting Today
If you’re anything like me, you have a desire to build an aesthetic physique. To become a Chad who has spent years building muscle and fine tuning his body. I started this journey when I was 14. With almost a decade of training, lifting, running, and coaching, I’m going to share with you the most important tips to get started in the gym and make great strides to being the ultimate alpha male.
Concepts to Understand:
Progressive Overload:
The only way to get strong, build muscle, or do both is by using progressive overload. So what does that mean? The only way to make progress is to slowly make things harder. For example, if you start at 45lbs X 5 reps on the Bench Press, you want to make it harder using at least one quantifiable metric. The next time you bench press, you could increase your reps to 6-7 or you could increase the weight to 50lbs. Both changes send a message to your nervous system that the body needs to adapt to the bench press. The exercise must progressively get harder over time to stimulate muscle growth. If the volume or intenstity stays constant, your body will not get stronger because it is already capable of doing the current amount of weight and reps.
TLDR:
Make your exercises harder over time.
Change atleast on quantifiable variable per session. (Easiest to start with is either reps or weight)
Reps
Weight
Time spent Resting
Time Under Tension
Tempo
Calories in - Calories Out:
The body must have excess calories to fuel new muscle growth. You must consume more calories than you expend through daily activities, walking, exercise, and sports. If you burn more calories than you consume, your body won’t be able to build muscle as sustaining regular bodily functions is prioritized.
THIS DOES NOT APPLY IF YOU ARE OVERWEIGHT OR OBESE:
Emphasize the Compounds:
When you are first starting out, it’s very important to maximize the muscle building stimulus of each movement. Compound Lifts accomplish this, usually stimulating over the half the body with one exercise. As a beginner, spending time to practice the technique and get strong at each compound lift will pay multitude of long term benefits. You will build 65-80% of your base physique and strength using the following 6 exercises.
Examples of compound movements:
Back Squats
Deadlifts
Bench Press
Overhead Press
Bent Over Row
Pullups
Volume and Intensity:
There are two popular schools of training. Volume training emphasizes high repetitions with lighter weight. Intensity training emphasizes lower repititions with a much heavier load. Most people stick to one or the other. What they don’t realize is that an optimal weight training program for overall muscle growth and strength will use both Volume AND Intensity based training. Volume training could have sets ranging from 12-15 reps or all the way up to 30 reps. Intensity training is usually less than 8 reps and most common in the 3-6 rep range.
The Program:
Now that you’ve learned some of the basic principles that will lead to long term gym success, here is my optimal beginner program. NOTE: Most exercises start at 3 sets. Once every two weeks(IF YOU FEEL STRONG ENOUGH) you make increase your working sets by 1. By week Four, you could theoretically be doing 5 working sets per exercise.
4 Days per Week
Lower:
Back Squat 3x5
RDL 3x10
Bulgarian Split Squat 3x8
Upper:
Bench Press: 3x5
Bent Over Row:3x10
Dumbbell Overhead Press: 3x10-12
Pullups: 3x Failure (If you can’t do pullups, use a band for assistance)
Rest
Lower:
Back Squat 3x10
Hex Bar Deadlift 3x12
Walking Lunges: 3x15
Back Raises: 3x15-25
Upper:
Barbell Overhead press: 3x6
Pullups: 4xFailure (If you can’t do pullups, use a band for assistance)
Dumbell Hammer Curl:3x15
Dumbbell Skull Crusher:3x15
Dumbell Lateral Raise:3x15
Rest