Coach Kev - Belly Fat Pro
@AskCoachKev
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 & 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 & 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...
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...
