How I lost fat & gain muscle at the SAME TIME

1. Lifted HEAVY

In order the gain muscle you must put a new stimulus on your body. Lifting heavy weights creates a new stimulus on your muscles & forces them to grow in order to keep up with the demand. Make sure to always use proper technique so you don’t get injured though!

2. Ate whole, nutrient dense foods

My “diet” centers around whole foods that fuel my body. I aim to eat as least processed as possible. For example, the ingredients in the meal shown above were ground beef, salt, rice, water, & avocados. Minimal ingredients & made by me.

3. Got stronger every week

Each week I would aim to add 5-10lbs on my main compound lifts. For example, week 1 squats might be 3 sets of 6 reps @ 135lbs. Week 2 is the same amount of sets and reps but @ 140lbs. When I wasn’t able to add weight, I went up by 1 rep per set. So, maybe week 3 would be 3 sets of 7 reps @ 140lbs. Insuring I’m making progress during each training session.

4. 10k steps/day & optional other cardio

Everyday I aim to get 10k steps. Aside from that, I do anywhere from 20-30 minutes of gym cardio when I feel like it. My favorite machine is the stairmaster or treadmill for incline walking. Cardio isn’t my main priority, getting stronger is.

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