The BEST Teenager Workout/ Diet Advice! (FAST RESULTS!)

Prefer watching over reading?

What’s the best workout for teenagers? What exercises should you use? What split? And also, what type of diet is going to be effective for building significant muscle, and getting shredded? Today I’ll be sharing 11 simple steps that you need to follow if you want to get jacked as a teenager.

Step 1: The Upper/Lower Split Routine

What I found a lot of success with is working out four days a week, following an upper/lower split:

Monday: Upper Body

Tuesday: Lower Body

Wed: Rest Day

Thu: Upper Body

Friday: Lower Body

Sat and Sun: Recovery Days

Step 2: Prioritize Compound Exercises

One of the most important things to do is avoid focusing on the isolation exercises. These would be exercises like curls and sit-ups and crunches – These are little exercises for little muscles.

If you want to get jacked, we need to focus on the big exercises that hit many big muscles.

These would be – bench press, deadlift, shoulder press, squats – these are exercises that will give you the most bang for your buck or the most ROI.

Step 3: Programming the Workout

Ideally, you would do these exercises in the morning when you have the most energy and the most strength. You would want to perform these exercises between 3 and 5 repetitions. These are exercises that are designed for strength.

Step 4: Track Progress for Progressive Overload

It’s absolutely vital that you track the lifts you weight. When you come back to those exercises within a week or two, your goal would be to beat that weight that you lifted previously. It could be 2 1/2 pounds more, it could be five pounds or maybe even 10 pounds more. 

This process is called Progressive Overload. It’s one of the building blocks to gaining muscle mass, increasing strength, and getting jacked.

Step 5: Hypertrophy and Time Under Tension

Let’s now talk about hypertrophy. If you don’t know what hypertrophy is, don’t worry. It’s simple. Hypertrophy is what’s going to be responsible for you building up the size of your muscle. This is most often going to be achieved with rep ranges of around 10 to 15 repetitions. 

However, it’s essential to know that you don’t want to perform the exercises with quick, speedy repetitions. What you need to do is increase your time under tension.

Example: If you’re performing a single rep of a bicep curl, you simply increase the time it takes to complete the motion to increase your time under tension. 

You can increase the time under tension for hypertrophy focus, isolation exercises such as the bicep curl. Increasing time under tension is key to making sure you build up muscle mass significantly faster than anyone else in your school.

Step 6: Workout Duration

I would recommend you stick with 45 minutes to 1 hour. Workout periods beyond one hour and 30 minutes would be excessive as it would put a lot of strain on your growing body and will just exhaust you. Stick with the 45 minutes to 1-hour workouts, and you will see significant success.

Step 7: Cardio

Strictly speaking, cardio isn’t an absolute necessity for you to be completely jacked. However, suppose you think you’re overweight and would like to lose some fat. In that case, I recommend you add in about 10 to 15 minutes of high-intensity cardio every week.

I’ve got great high-intensity cardio workout videos available on my channel. Feel free to add these to the end of your routine, and you’re going to start to burn significant amounts of fat in addition to your weight lifting session.

Step 8: Diet 

When it comes to diet – don’t get caught up on things like keto, intermittent fasting. Those are way too complicated. Let’s keep things simple. Plus, let’s face it, your mom’s probably not going to be down to cook some special food for your diet every single time. Let’s stick with the basics. There are two things you would need to look at.

Step 9: Calories

The calories you would need would be specific to you, your weight, and your physical goals. What you’re going to have to do is calculate the number of calories you would need for your body daily. Personally, I like to use the Harris-Benedict equation. 

You plug in your calorie maintenance per day and your daily activity level. The result will be the number of calories you will need to sustain your body weight. When you want to build muscle mass and get jacked, you want to get into a calorie surplus. This means you would be consuming an extra 350 to 500 calories per day, in addition to the number of maintenance calories your body would need. 

However, if you feel that you would want to lose fat instead, you would need to go into a calorie deficit of around 350 calories per day. You can still build muscle this way. It’s just not going to be as quick compared to being in a calorie surplus.

Step 10: How Much Protein?

I always love to recommend 1 gram of protein per pound body weight if you have a lean physique. If you’re on the overweight side, you may consider aiming for 0.8 grams for protein per pound of body weight.

Step 11: Supplements

I know everyone’s gonna ask about these, and I got just the answer for you. For the most part, the supplement you’re going to need the most would be protein powder. This is what’s going to help you to meet your daily protein intake. 

You’re probably not going to have the time to prepare steaks and pork chops all the time. Mix up your shake in your EHP Shaker Bottle, and you can drink it while you’re in class. It tastes awesome.

For your pre-workout, you can take RP-Max. It has a lot of caffeine to help give you high amounts of energy. It tastes delicious.

For you guys looking to shred, you can try Oxyshred. It’s a thermogenic fat-burner. It also has a lot of caffeine, so you can take it in the morning and start off booming with a lot of energy. 

***Want a discount on the supplements mentioned?
Click Here and Get 10% OFF All EHPLabs Supplements Here! (discount code: BARBARIAN)

That’s it, this is pretty much the bird’s eye view of everything you need to do as a teenager to get yourself jacked incredibly quickly. If you enjoyed this article, follow, like, and subscribe to our YouTube channel and keep an eye out for more articles. 

How to Build Muscle and Lose Fat at the Same Time

Prefer watching over reading?

What’s going on, everyone? I got something special for you guys today. I’ll share my simple process for building up muscle mass and losing fat at the same time. If that grabbed your attention, then read on.

Now, I get many guys asking me about macro calculations and their calorie surplus and deficit. That’s all well and good, but before I address that, I’d like us to handle the foundation first so we can start crushing it. We’ll go through an error-hunting process to check on things we can do to optimize your routine. Let’s get right to it.

  1. Cut the Extra Calories

Now, you must take the time to honestly reflect on how your diet has been for the past two to three weeks. There are three main things I take into account at this phase:

a. Alcohol Consumption

b. Eating Snacks and Junk Food

c. Eating Out During the Weekends

Take out a pen or pencil, and start writing down what you observe on your diet. Doing this will make you more conscious of what’s been happening. Don’t be surprised at all if you end up with a long list. That’s precisely what we want. Start circling off the easy items you can remove. Do you see yourself drinking two to three beers two nights a week? You want to lose fat, so you take that out. Do you see three to four deliveries on your food delivery app for Saturday and Sunday? You cut that down to two or one. Then you keep going down and through that list. 

Once you’ve taken out at least 80% of the most tempting, unhealthiest food from your diet, you’ve already made it a lot easier for yourself to continue committing to this.

  1. Get Enough Protein

Next up, we need to increase our protein intake. We’ll focus on your lunch and dinner. An easy way to approach this would be to go into one of your local grocery stores and buy one to three cooked chickens in a week. You can mix it with some rice and get a cheap meal. The chicken will be a great source of clean protein.

 For your dinner, what you can do is buy your dinner ingredients on a Monday, for example. You can easily cook enough dinner to last you two nights. My dinner would typically be stir-fried veggies with lean protein sources like chicken breast or ground turkey. The goal here is to get one gram of protein per pound of body weight. 

If I notice for example that I need to lose my fat and build my muscle mass simultaneously, there’s a good chance I haven’t been hitting that protein intake target – I will now be more strict with it.

  1. Intensify Your Training

The next aspect you would need to reflect on is your current training routine. What have you been doing for the past three weeks? You may find you haven’t been really on top of your workouts. Now for me, this typically happens around seasonal times like Christmas. 

Start looking at your training days and get recommitted to your schedule. Allot three days for your workout. You can even add in a fourth workout day if you want faster results. You can space out these workout days with one rest day. 

Once you have that handled, look back at what you’ve been doing for the past three weeks. Is your training intensity up to par? Let’s remember – if you’re in the gym, keep focused on the workout, and avoid distractions. Have you been challenging yourself with your sets and strictly adhering to your rest schedule? 

Once you’ve handled the resistance portion of your training, look at your cardio. Have you been doing only two cardio sessions per week? Then bump it up to three or more. 

Once you’ve made adjustments to your workout plan, draw up your notes on a whiteboard or somewhere easily visible, and stick with it.

Once you follow this consistently, you’ll see that you’ve lost fat and built up muscle in several weeks. If you have these foundations mastered, you no longer need to worry yourself doing complicated macro tracking or continuously thinking about your calorie surplus and deficit. You would only need to keep track of your protein intake in general. It’s beautifully simple, and I’m sure we all like to keep things simple as much as possible.

Do you guys like this simple method?

Hit me up in the comment section and let me know what you think!

Don’t forget to like, follow, and subscribe to my YouTube channel Barbarian Body.

Thank you so much for reading, guys, and I’ll see you next week.

Do THIS Every Morning to Lose Belly Fat | Proven Method

Do you want to lose that stubborn belly fat? Today I’ll be sharing a simple morning routine that you can do everyday that will help to reduce that belly fat, and get your abs to show. 

It’s important this routine is combined with a calorie deficit, and your regular weekly workouts. Also please remember, there is no way to target belly fat.

However, with a proper fat burning routine, and abdominal exercises to build the muscle in your midsection, you can help to get a defined midsection much quicker. Enjoy the workout!

**This workout routine will consist of 2 “focusing” sections. Phase 1 will focus on fat burning, Phase 2 will focus on Abdominal Training.

Phase 1

Focus: Fat Burning
Length: 5-10mins.
Equipment: Bodyweight


Repeat the above routine for 3-4 rounds. Rest 60 seconds between each full round of the circuit.

Today’s featured Supplement: Oxyshred (The World’s #1 leading Thermogenic Fat Burner)

You can take Oxyshred 10mins before a workout or in the morning on an empty stomach. Outside of the benefits of the Thermogenics, you’ll also notice a complimentary sized dose of caffeine as well. For laser focus during your workouts, or to just simply start your day!

You can use my discount code here: BARBARIAN

Get Oxyshred Now!

Phase 2

Focus: Abs Training
Length: 5-10mins
Equipment: Bodyweight

**Pick 4 exercises and combine for the following circuit:

45 Seconds- Ab Exercise #1
5 Seconds- Rest
45 Seconds- Ab Exercise #2
5 Seconds- Rest
45 Seconds- Ab Exercise #3
5 Seconds- Rest
45 Seconds- Ab Exercise #4

Full Core

Full Core
For Lower Abs
Full Core
For Upper Abs
Full Core
For Obliques

Just like in the Phase 1, we would be doing each exercise with a transition time of 5 to 10 seconds. After each circuit give  45 to 60 seconds rest. 

Then you’re going to repeat this abdominal portion of the routine a total of 3 times and if you really want to push it further you could do 4 times. 

The whole morning routine should take you somewhere between 20 to 30 minutes. I typically like to perform at about 45 minutes in the morning after getting some OxyShred. This definitely kickstarts the body for the workout. If you want to try it as well, use the code ‘BARBARIAN’ to save on your purchase. 

Mandatory Part 1: 

Generally I would recommend walking outside 2 times for 15 minutes each. But many of us are on strict lockdown. Don’t worry guys, I’ve got you covered. I have gathered some of the most practical exercises you could start doing today totally at your home.

Starting off with the most basic physical activities around the house like cleaning the house or doing the yard work. Although it seems insignificant, it actually helps us burn a lot of calories. 

Next we have the stairs. There are tons of different ranges of motion or different types of movement patterns that you can apply and utilize with just your stairs at your home. You can do laps on your stairs, going up and down. You can also try quick feet on your stairs.

Mandatory Part 2: 

This is the final and the most vital part.  You need to be doing the routine in addition to your traditional workouts. I usually do 3 or 4 workouts per week. Each one of these workouts takes me 45 minutes. So keep that in mind, consistency is King.

On a final note, if you don’t have a home gym and still need to get shredding or building muscles, check out my YouTube channel. We’ve got home workout routines, if you got only dumbbells, we have workouts for that. If you are only looking to cut that mass, we have workouts for that as well.

Now make sure you’re getting those workouts three to four times a week totaling about 45 minutes each in addition to the morning routine and also in addition to all the other medial physical activities.

This is the most genuine way that will help you actually burn a tremendous amount of calories. I know that I didn’t touch about diets but I have covered them a lot in my videos, so be sure to check it out. 

Hey, before we wrap up I need to make mention that we’ve officially launched The Barbarian Body App. If you want to try it out, make use of Seven Days of FREE full workout programs, diet plans, exclusive videos, exclusive workouts and best of all, no Ads.

How to Lose Belly Fat and Get Your Abs to Show [THE TRUTH!!]

Some people train frequently. Hit the gym about three to five times per week and have a pretty good diet. But man, they just can’t lose that last amount of belly fat. Seems familiar?

Alright, I’m going to show you guys how to  reduce all that belly fat and get your six pack abs to finally show.

Even if you are not necessarily the type of person that we described above, being discouraged is the last thing you can be. Though I can’t guarantee you the perfect packs in four weeks of time, I can definitely help you to eradicate a ton of fat. This will get you on the path as fast as possible.

Let’s Do Some Mythbusting

People do ‘All Ab’ exercises thinking it will reduce belly fat. We’re talking sit-ups, crunches and planks because they feel like they are targeting the muscles in this area. They think It will help them to burn the fat.

Unfortunately, that’s just not the case. What you’re doing here is you’re just training your abdominal muscles underneath the belly. There’s no exercise or diet that will help you target just the belly. You can only lose fat on the entire body.

So don’t waste time trying that because that’s what they call ‘Busted’ !

So everything I’m giving you here is highly effective fat burning tactics that will help you to burn belly fat by not targeting the belly but the entire body.

The Right Exercises

So, how can you lose that belly fat when it comes to your workouts? What should you be doing? Most guys post on forums and in my YouTube comment section and I get messages saying

‘I’m working out for hours. I’m in the gym working hard, but I’m not getting the belly fat to go’.

The thing is they’re doing a lot of isolation exercises. Infact, their exercise routine is entirely built of isolation exercises. We’re talking about an exercise like a dumbbell front raise which is a great deltoid targeting exercise. But is it going to burn you the most amount of fat? Definitely not.

So you need to switch your 80% isolation exercises into 80 percent compound movement exercise. They’re going to hit multiple muscle groups that are going to get you more bang for your buck. The more muscle groups that you use for each and every single exercise, the more energy your body is going to be required to use in order to perform them.

There’s a big difference when you do a front lateral raise of 10 repetitions and you’re doing 10 repetitions of a dumbbell clean and press with a decent amount of weight. After the set you will definitely be gasping for some air.

4 sets of those combined with only a 45-second rest, you’re really pushing yourself. I hope you are getting what I’m trying to convey.

This is also the case for leg exercises. If executed properly, they are phenomenal in building bigger legs and more importantly for helping you to really burn a ton of calories. But definitely not the case for the leg extension machine.

Newbie guys spend a lot of time on the machine and that’s exactly the reason they are having a tough time losing that belly fat. So when said, they haven’t skipped the leg routine. But they aren’t having an effective session comparing it to other exercises like dumbbell lunges.

Dumbbell lunges are great in a stationary position but adding more movement like walking takes it to a whole new level. It will require a lot of energy meaning burning a lot of calories.

Not a fan of dumbbell lunges? Do goblet squats or kettlebell swings. The point being make your 80% isolation exercises into 80 percent compound exercises which will have a tremendous tremendous effect on your workout.

Intensity Matters

The next most important thing is the intensity of your workout. People throw in numbers saying ‘I’m in the gym for an hour and a half’ but in between each exercise, you maybe checking your phone for three to five minutes in between each set. This makes 40% of the workout just wasting around. Put down the damn phone please.

I always advise for a 45 second rest in between each exercise. This allows you to get more volume done in a shorter period. When you have these shorter 45-second rest periods, it gets you into Flow. I like to call it the ‘Lifter’s High’.

It will start bettering your workouts and help you break a sweat. You would probably gasp for air and let in the good ol’ oxygen. This is when you really get locked into your workout and smash it. So make a session to do a high intensity interval training at the end of every single workout.

Burning more calories by this is definitely a plus but there’s a bigger benefit. A 15-minute hiit session (High-intensity interval training) is a lot more manageable to execute compared to an hour long treadmill walking. This is just for most people who are busy with their schedule. Two hours long workout and treadmill session will ruin it..

So try to do Hitt at the end of each and every workout routine. Like I have on my YouTube channel they could be plyometric routines or intervals of sprinting on a treadmill. Those 10 to 15 minutes of Hiit after your workout, you are melting a chunk of fat.

Supersets and Circuits

The fourth and final thing is to utilize supersets and circuits in your workouts. If you are a beginner, I recommend supersets. Superset is two exercises in a row without any rest in between them.

Most people do one exercise, get distracted for 2 to 3 minutes and then get into the next exercise. By reducing the rest period, you’re able to get more exercise done and burn more calories in a shorter period of time.

But if you’re more of an advanced guy wanting to push your fat burning you should be doing circuits of exercises. A circuit is three or more exercises completed in multiple rounds.

Once you start doing these circuits and start jumping from exercise to exercise. You get so much done in  a short period of time and you actually finish your workout with a lot of sweat melting. Though it’s not scientifically backed up, I do have noticed the more sweat and huffing and puffing, the more fat you burn.


So there you go. A very simplistic straight to the point content that can do in the gym which is going to help you to burn that belly fat.

Now I’m aware it’s not the supreme guide to Fat Loss. But if you are looking to dive deeper, I’ve got some good news. I have made a program that is exactly made for guys that are looking to Burn a lot of Body Fat plus building and Sculpting some lean Muscle Mass in a period of 14 weeks.

(link to the program)

But hey, no pressure there. We have a bunch of awesome content in the Youtube Channel. If you don’t want to miss out our weekly workout tips and nutrition tips, punch that subscribe button as hard as you can.

Check Out My YouTube Channel HERE!


How To Lose Fat Without Losing Muscle

BarbarianBody How To Lose Fat Without Losing Muscle Video


An extremely common issue that people run into when they’re trying to lose fat, is that they notice they also lose muscle. Today, I want to cover the topic of losing fat while also maintaining as much muscle mass as possible.

In order to lose as much as as possible, while also maintaining muscle mass, you’re going to need to be going through a calorie deficit. Although, we don’t want that calorie deficit to be too severe or strict that you begin to lose your muscle mass. Rather, you will want to go through a less intense deficit that can prolong over a longer period of time.

I’ve structured this calorie deficit so that you can continue absolutely crushing your workouts, which is important when losing fat and maintaining muscle mass. We want a calorie deficit, but what we don’t want, is that calorie deficit to affect our workouts. You want to maintain your intensity as much as possible, if not at the same level that you were going through when you were bulking.

Step 1: The Calorie Deficit Strategy

Start with a 300 calorie deficit, which won’t affect your muscular gains, making it a good place to start. You should tweak this number based on your results, but a 300 calorie deficit is a good place to begin this. Normally, people would recommend you just continue this 300 calorie deficit 7 days a week, which would be a total of 2100 by the end of the week. What I would recommend you do instead of doing 300 calories per day, is to stagger it out. An example of this would be: You train three times per week (Monday, Wednesday, and Friday) – this will be structured to: Mondays you maintain your regular calorie count, Tuesdays you will cut 600 calories, Wednesdays keep it the same, Thursdays you will cut 600 calories, Friday you keep it the same, Saturday you will cut 450 calories, and Sunday you will cut 450 calories which totals to 2100 calories by the end of those 7 days.


Nutrition Label Calories


You may ask, why would you do this? It seems easier to just cut 300 calories per day. Well, the reason I recommend you stagger it is because if you notice the days you maintain your regular calorie intake, those are the same days that you are training; which allows you to maximally perform each and every single workout without the feeling of starving yourself.

You will be able to put out a lot more performance on the days that you do go to the gym, compared to if you were at a 300, 400, or a 500 calorie deficit. If you’re a little more strict on the days you’re not training and try to keep your calories up on training days, you will be able to maximize your performance at the gym while also losing fat.

Step 2: Protein Intake

Step 2, MONITOR YOUR PROTEIN INTAKE! This is extremely important when you are trying to maintain muscle mass. I recommend that on a daily basis, you get 1 to 1.5 grams of protein per pound of body weight. 

You may ask why I’m recommending to go up to 1.5 grams per body weight. That’s because you are in a calorie deficit and your body will have tough time maintaining the muscle mass. You may also notice that having 1.5 grams of protein per pound of body weight will actually yield you a lot more results without putting on a lot of fat. 

Gauge what will work best and make sure to monitor what works for your body. If you are wondering what protein to purchase, head over to EHPLabs and check out their vast selection of quality proteins and use the promo code Barbarian for 10% off.

Step 3: Peri-Workout Nutrition

What the heck is peri-workout nutrition? This is your pre-workout nutrition, your during-workout nutrition, and your post-working nutrition. Typically, I don’t focus much on the during-workout nutrition. Some people do, but these are the guys who are really strict on body building, which I’m not. When it comes to the pre-workout, the most important thing to do is get the majority of your carbs or a high amount of carbs prior to you working out.

Pre-workout Nutrition

When I’m talking about pre-workout nutrition, I’m talking about 60-90 minutes before, so that your body has time to digest everything and not have an impact on your workouts. Digestion takes a lot of energy and you don’t want that process to be happening while you are trying to maximize your training. Doing this will fuel you up and give your body the resources required so that when you go into the gym, you can go BEAST MODE. Now, here is a quick example of a peri-workout strategy. The image below shows the ideal situation that I personally try to go after.


BarbarianBody Peri-Nutrition Schedule

Do I hit this every single time? Absolutely not! A couple of days of the week I will and I’ll be proud of that, just try to follow your structure as closely as possible.

Structure Breakdown

Let’s break this structure down: So from the point that I wake up (around 7:30-8 A.M. until about 11:30 A.M) my goal is to get either no carbohydrates or a low amount of carbohydrates. Instead, what I’m going to be focusing on consuming at this point is a high amount of proteins and I’ll throw in some fats in there as well; like avocado, peanut butter, and any form of nuts and seeds.


At 12 P.M, it’s lunch time. This is when I’m going to be getting in a little bit more carbohydrates, just a moderate amount. My lunch is typically going to be a form of a stir fry with a lot of protein, a lot of meat, and some vegetables in there. But a moderate amount of carbohydrates, which is going to be either in the form of brown rice or white rice. The carbs are just to keep me mentally going, it’s just what I feel that my body best responds to.

After that lunch, from about 12:30 P.M. to 5 P.M., my goal is to get either no carbohydrates or a low amount of carbohydrates.

Looking to Transform your Physique? Click Here To Get Started With Our FREE Fitness Quiz


Then we hit 5:30 P.M., This is when I’m going to focus on getting a high amount of carbohydrates. You’ll notice that I’ve planned this meal about an hour, sometimes an hour and a half, before I get into the gym. This is just so I can give my body the time that it needs to digest, as I spoke about above. Directly after that workout, about 15, 20, 30 minutes after, that’s when again I’m going to focus on getting a high amount of carbohydrates so I can replenish my body with all of the energy that I just burned off and consumed.

Directly after that meal – from about 8 P.M., to when I go to sleep, my goal is to have no carbohydrates or low amount of carbohydrates for the rest of the day. It’s important to at least monitor peri-workout nutrition and understand it, so that you can optimize the calories that you are using in a day.

Step 4: Track Your Maxes

TRACK YOUR MAXES. This is important! What I mean by “track your maxes”, is to track your exercises, your compound lifts. The big movements like: squats, dead-lifts, bench press, and overhead press. You may notice that, because you’re going through a deficit, you may lose a bit of your muscle mass. Although, you want to ensure that you are losing as minimal muscle mass as possible and the best way to track that is by tracking your maxes. Whether that’s your one rep max, your three rep max, or your 5 rep max, track this consistently, week after week, while going through your cut. The main goal of this is to try and maintain those numbers for as long as possible.

For you guys who just learned about peri-nutirion workout and implement it, you may notice that your maxes actually go up because you are properly fueled before your workouts. If you notice that your bench, dead-lift, overhead press, and squads go down by around 20-25 pounds, then you should change the calorie deficit; it’s clearly too strict for you.

Keep these steps in mind when you are trying to gain muscle but also lose fat. It’s fairly simple and it will take you some time to figure out what works for your body, but the outcome will be extremely noticeable.

Thank you for checking out the BarbarianBody blog. If you are looking to transform your physique, why not get started with our FREE fitness quiz?!

Add Your Heading Text Here

How to Build Muscle AND Lose Fat At The Same Time (MY SIMPLE STRATEGY!!)


Wondering how to build muscle and lose fat? You’re in the right place. These 5 steps will motivate you to change your bad habits, save you time, save you MONEY, and help you get on track to getting the body of a barbarian.

How To Build Muscle and Lose Fat Step 1: Dietary Error Hunting

Let’s start out with the foundation of losing fat and gaining muscle, your diet. Start error hunting, which is where you reflect on what you are doing wrong with your diet. Write down the food and liquid that you consume for 7 days and reflect on what should and can be removed from your diet. It’s important to understand what you eat so that you can then supplement the junk food items with clean food items to help straighten out your diet.

 Another important part of this, is monitoring what you eat when you dine out, included in this is your alcohol consumption. Write it down and understand what errors you make and highlight the easiest ones to change. For example: If you notice that each day you consume one or two beers after work, you need to consider cutting that out.

It’s easy to shrug off that one beer each day because, well, it’s only one beer, right? One beer is around 200 calories so daily you are wasting 200 calories so making that simple change just saved you around 1400 calories PER WEEK! These small changes will add up and help you lose fat in the process.

How To Build Muscle and Lose Fat Step 2: Welcome to the purge…

PURGE YOUR KITCHEN! Get rid of 80% of your “junk food”, because we all know the human temptation that, if it’s in the room, you will most likely gravitate towards it. Make it harder for yourself to access the food by simply not having it around you.

By having the food in your kitchen, it makes it easy for you to eat it. Add that extra step of not purchasing it and you will soon realize how easy it is to crush the temptation when it isn’t readily available.  

How to Build Muscle And Lose Fat Step 3: Add Clean Sources of Protein

Typically, I will go out to the grocery store and grab myself 2-3 cooked chickens that I can pair with rice and get my protein intake while also keeping costs low. That meal will normally be what I have for lunches it’s easy to make, as the chicken is already precooked. Adding onto that, don’t forget about protein shakes (See EHPLabs for 10% discount) if you don’t want chicken or you are looking for a way to add more protein to your diet.

For dinner, head out to the grocery store and get some clean food for yourself to cook. It’s easy to eat out, but it’s important to cut that and focus on creating your own healthy meals. You may even find that you can cook BETTER meals than the ones you eat when you go out! Another consideration when you are making these meals, is to make extra and pack it up for the next day to help save you time and keep you on track.

How To Build Muscle and Lose Fat Step 4 Resistance Training “Error Hunting”

Looking at training, reflect on the past 1-2 weeks of your training and see if you have been slacking. Get yourself into a schedule that works for you, typically 3-4 times per week. With that, how much have you been slacking around while working out? Are you sitting on your phone most of the time? Are you working out as intense as possible?

When you’re at the gym it’s important to stay focused and ensure that you are ACTUALLY getting a good workout. Don’t just go to the gym, text all your buddies, do small workout and leave the gym feeling exactly how you came in.

If you aren’t drenched in sweat and feeling the pain, push yourself more. The worst part about slacking at the gym is that YOU ARE the only one affected by it! Reflect on these errors and make changes where you can to guarantee that you are not wasting your time and making proper gains.

How to Lose Fat Without Losing Muscle Step 5: Cardio Activity "Error Hunting"

Cardio… The word that strikes fear into every gym-goer… How many times per week are you doing it, if at all? This is easily the most overlooked workout, but it’s extremely important to add cardio to your workout for fat loss. Figure out which cardio workouts you enjoy doing or work for you and keep yourself motivated as well as consistent with it.

Concluding Thoughts

That’s pretty much the process of how to build muscle and lose fat. Once I have all that down pat, and I’m consistent with it, after two or three weeks I notice that I have lost a lot of fat and built up a lot of muscle mass.


What the main problem was is that I just didn’t have my routine. I didn’t have the foundation laid, and you know what? I don’t really need to focus on doing an exact calorie surplus, or an exact calorie deficit, or my exact macros. Protein, I do recommend that you keep track of, because too many guys miss that.



I like simplicity. So that’s, personally, how I like to do it. So, there you guys go. That concludes today’s blog on how I, in a very simplistic process, build muscle and lose fat.

How To Finally Lose Your Love Handles (Results In 3-4 Weeks!!)

Ready to finally lose those stubborn love handles?


Because this is exactly how to do it…

How to Finally Lose Your Love Handles (Results In 3-4 Weeks!!)

In this video you’ll see:

  • The TRUTH about love handles. This is the real reason you haven’t been able to lose them yet…
  • The exact nutritional strategy required to shrink those love handles
  • The workouts/ exercises you need to start doing today to finally ditch that doughy back fat

If you’re ready for the blunt truth about love handles and how to finally get rid of them…

This is not going to be what you want to hear. It’s what you need to hear.

Take the medicine and trust me on this.

Follow exactly what I say in this video and you’ll never deal with this trouble area. EVER. AGAIN.