2. Take 5 grams of creatine a day to help support muscle growth, recovery, and workout performance. Take 10+ grams for the mental benefits. 3. Stop using your workouts to burn fat. Use them to build muscle. When you hit the gym try to do a bit more in strength, volume, or both.

4. The best workouts are repeated over 12 weeks or longer. You can't get better if you keep on changing your exercises. 5. Front load your workouts & backload your calories. This means getting your workouts done earlier in the day and saving the bulk of your calories at the end.

6. Eat a high protein breakfast within 1-2 hours upon waking even if you're not hungry. This regulates hunger and appetite later in the day. 7. Have a hard stop for eating at least 3-5 hours before bed to avoid excess calories and ruining sleep quality.

8. Fixing your sleep habits is burning fat on easy mode. This regulates hunger hormones, stimulates muscle growth, and improves energy levels. 9. Eating .8 to 1g of protein per lbs of bodyweight is mandatory. This helps you burn fat while helping you keep your muscle.

10. Drinking water is a cheat code. Hydration leads to less thirst, which is often confused with hunger. It also helps you keep fuller longer. 11. Get a big garbage bag and throw away all foods that cause you to overeat. You need the right environment that supports your goals.

12. If your family is out of shape don't expect them to help. How could they if they haven't even figured it out for themselves. 13. Get at least 8-15k steps/day. Your body tries to slow you down by making you lazy. Get 8k on the low side and 15k if you want to burn more fat.

14. Use the 20 minute rule: After your done a meal wait 20 minutes as that's the time it takes for your stomach to signal to the brain that it's full. 15. Avoid fat burning supplements. 99.99% of them are hot garbage and ineffective while the ones that do work are illegal.

16. Stop using your workouts to burn fat. Use your diet for that shit. 17. Use the trifecta of tracking: Take your weight daily (get 7 day average), inches around the waist weekly, photos every 4 weeks.

18. The worst way to burn fat is with a low calorie diet and cardio. It's a recipe for muscle loss and it'll set your metabolism back further than you think.

19. A low key weight loss tip is eating similar meals every day. 20. Volumize your food with unlimited veggies. This helps you load up on fiber and fills up your plate making you fuller. 21. Get yourself a Ninja Creami and make protein ice cream (recipe in comment below):

22. The best carb source for fat loss are potatoes and fruits. They contain fiber, pack a ton of nutrients, and are tasty af. 23. Calories help you lose weight. Macros change your body composition. Micros regulate appetite, mood, and energy. Combine all 3 for best results.

What's one of your best fat loss tips? Comment below. I'd love to hear it. Want to get lean and energetic in a way that fits your lifestyle? Follow me @fitfounder

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