4 habits that kill fat loss
culprits like insufficient recovery are sneaky — here’s how to beat ’em
Heya!
In June 2018, I saw shirtless photos of myself at Pride NYC. So much joy on my face! But when I saw my body, all I could think was: this doesn’t reflect the work I’ve put in.
I found solutions to quickly drop body fat, without dropping muscle.
Here are the top culprits I identified, and my fixes for them.
Problem: stalled fat loss (or, fat gain)
1. Culprit: Intake calories > output calories.
A. Solution:
I limit eating to 8 hr period daily. I don’t gorge during the 8 hours.
B. More solution:
Log daily food intake, to establish baseline. Then I remove 15%. Then, maintaining that, add 1-2 hours/week of concentrated, compound weightlifting. (This will increase output calories.)
2. Culprit: Insufficient protein intake.
Solution:
Once above solutions are in place, ensure I’m daily consuming 130-180+ grams lean protein from real food.
3. Culprit: Insufficient recovery.
Solution: If all above are applied, and still I’m not seeing fat loss, I need to ensure I’m getting enough sleep & recovery. I shouldn’t be pushing to near-failure the same muscle groups on back to back days. I need to average 8+ hours of sleep each week.
4. Culprit: Miscounting intake calories.
Solution: Ensure I’m not doing this. (I have a guide for fixing this; write me back to get it, free.)
Let me know: Which one of these solutions do you wanna try? 🙂
Me, Too,
Branden
