Looking 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.
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.
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.
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.
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.
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.
That’s pretty much the process. 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.