Coach Kev - Belly Fat Pro

Counting calories can be a total b*tch.

Does it work? Sure.

But it can be tedious and inconvenient.

Below is exactly what I'd do to lose 40lbs and shrink my belly (if I didn't want to calorie-count)

1.) Time Restricted Feeding 

If you need to lose weight and you're not doing this, you're robbing yourself of a ton of progress

TRF is giving yourself 8 hours or less to eat. You cannot consume any calories before or after those 8 hours

People on TRF average 500 fewer calories/day than those not on TRF

(The equivalent to an entire pound of weight every 7 days) 

10AM to 6PM
12PM to 8PM
Whatever you find easiest

After a week, you'll find eating within this window quite easy if you're loading up on protein.

2.) Make eggs, beef, turkey, fish, and chicken the biggest part of each meal

99% of people would start losing weight if they made sure protein was the focal point of every meal

- You'll fix your body composition
- You'll be fuller for fewer calories
- Cravings will disappear

Example:

1 box of pasta is approx 1600 calories without anything added

I don't know about you.. But I could eat half of the box effortlessly (800 calories minimum)

1 8oz chicken breast is approx 250 calories

Protein is the KEY to effortless weight loss.

My advice:

1. Eat your protein first
2. Make cooking quick &amp; simple
3. Keep a ton of protein stocked in the house

This tip alone will help you lean out significantly.

3.) Make veggies your default "side"

You already know you can eat a ton of protein for few calories

But vegetables are on another level

1 serving of broccoli is approx 30 calories. If you ate the entire bag? 100 calories

Most vegetables are high in fiber meaning they take longer to digest

This (like protein), helps in keeping you fuller for longer for FEWER calories.

4.) Zero calorie beverages

Harsh truth:

People who "drink their calories" struggle BIG TIME with weight-loss

Zero-calorie drinks can fill your stomach without any added calories

Some of my favorites:
- Water
- Water with LMNT electrolytes
- "Lemon Perfect" (5 cals)
- "Vitamin Water" (0 cals)
- "Bai" (10 cals)

5.) Resistance train 4x per week.

Facts:

- The more muscle you have in your body, the more calories you burn at rest.

- Your body will continue burning more calories for 2-10 hours after a moderate exercise session

These things combined make consistent weight loss easier.

6.) Staying away from alcohol

If you're sick &amp; tired of hearing this, it's likely you need some time without booze.

Alcohol makes everything about your weight loss journey more difficult and here's why:

- 1 drink is almost always more than 100 calories

- It induces cravings (more calories)

- It worsens mood (less likely to exercise)

- It slows down metabolism (less calories burned throughout the day)

Research shows anything more than 2 drinks PER week has negative health benefits.

By consuming alcohol, you're robbing yourself of:
- high energy
- quality sleep
- a better mood
- a leaner physique
- and a better working body

Give it up.

Have unwanted belly fat?

Work with me for 90 days and I GUARANTEE you'll:
- Lose 30lbs
- Flatten your belly
- And put on muscle

Apply here: http://www.BellyFatProgram.com/apply 

What a few of our clients are saying (see images)

Everybody wins with this program.

If you've been unhappy with your body for awhile now, it's time to make a change.

Apply here: http://www.BellyFatProgram.com/apply 

All the exercises you should do for each part of your body:

(Use this anytime you goto the gym) 

~ CHEST ~ 

Incline Machine Press (Upper)
Flat Cable Flys (Middle) 
Incline Cable Flys (Upper)
Decline DB Press (Lower)

2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range 

~ BICEPS ~

Cable Bicep Curl or Machine Bicep Curl (Short)
Preacher Hammer Curl (Brachialis &amp; Long)

2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range 

~ TRICEPS ~

Rope Pulldown (Medial + Lateral)
Cable Kickbacks (Lateral)
Overhead Tricep Extension (Long)

2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range 

~ FOREARMS ~    

Reverse Grip Cable Curl
Behind-the-Back Cable Wrist Curl 

2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range 

~ SHOULDERS/DELTS ~ 

Machine Shoulder Press (All) 
Cable Front Raise (Anterior) 
Cable Lateral Raise (Medial) 
Lying Face Pulls (Posterior &amp; Traps) 

2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range 

~ BACK ~ 

Close Grip Lat Pulldown (Lats)
Close Grip Rows (Mid/Upper)
Machine Pulldowns  (Lats)
Smith Machine Shrugs (Traps)
Band Pull-Aparts (Traps/Upper/Rear Delts)

2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range 

~ LEGS ~

Machine Calf Raises
Leg Press (Hams + Glutes)
Hack Squats (Quads)
Romanian Deadlifts (Glutes &amp; Hams)
Leg Extensions (Quads)

2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range 

~ ABS ~ 

Cable Side Bends (Obliques)
Cable Crunches (Abs)
Decline Sit-ups (Lower)

2-3 sets each within 0-1 reps of failure sticking to 6-10 rep range 

To supercharge your progress?

1. Do slightly heavier weight or more reps each week (Progressive Overload)

2. 7+ hours of sleep

3. No alcohol

4. 1g/protein per pound of bodyweight

5. 5g of creatine daily

6. Let your muscles recover

7. BE CONSISTENT. NEVER F*CKING QUIT

I'd like to add:

The most important part of weight liting (and dieting even) is finding exercises and food you ENJOY that also help you reach your goals

This is the KEY to getting in incredible shape and maintaining it for the rest of your life

Need to lose Belly Fat?

I'm looking for 7 busy professional who want to lose 30lbs and flatten their belly in the next 90  days.

DM me "PRO" if interested.

(NOT FREE. RESULTS GUARANTEED)

DM me "PRO"