BTC on Nostr: ๐๐ ๐ฒ๐จ๐ฎ ๐ก๐๐ฏ๐ ๐๐ ๐๐๐ฌ + ๐ญ๐จ ...
๐๐ ๐ฒ๐จ๐ฎ ๐ก๐๐ฏ๐ ๐๐ ๐๐๐ฌ + ๐ญ๐จ ๐ฅ๐จ๐ฌ๐ ๐๐ง๐ ๐๐ซ๐ ๐๐ฎ๐ฌ๐ฒ, ๐๐ ๐๐๐๐:
Carrying excess fat will ruin your energy, confidence and testosterone. Itโs also harder to lose fat when youโre busy. At least thatโs what you think.
These are the 5 steps to take:
๐ญ) ๐๐ถ๐ณ๐ ๐ฏ๐ ๐ฃ๐ฒ๐ฟ ๐ช๐ฒ๐ฒ๐ธ. You donโt need more than 3 lifting sessions per week. This will be enough frequency to build muscle and strength. Follow the plan below.
FULL BODY A - Dumbbell Bench Press, Dumbbell Standing Shoulder Press, Barbell Bent Over Row, Barbell Back Squat, Cable Shoulder Raise, Dumbbell Incline Bicep Curl, EZ Bar Preacher Curl
FULL BODY B - Pull Up (Machine Assisted), Barbell Romanian Deadlift, Dumbbell Incline Bench Press, Cable Lateral Raise, Close Grip Lat Pulldown, Barbell Close Grip Bench, Barbell Skull Crushers
FULL BODY C - Angled Machine Leg Press, Dumbbell Bent Over Row, Machine Seated Chest Fly, Face Pull, Dip, Dumbbell Hammer Bicep Curl, Cable Kneeling Crunch, Hanging Leg Raises
Aim for 2 sets per exercise, 10 reps.
๐ฎ) ๐๐ฎ๐ ๐ฏ ๐ ๐ฒ๐ฎ๐น๐ ๐ฃ๐ฒ๐ฟ ๐๐ฎ๐. Keep it simple. Focus on 3 meals per day โ breakfast, lunch and dinner. Aim to eat in a smaller eating window. Eat protein with every meal. This is what a day could look like:
Breakfast (11 am) - 4 chicken sausages, 4 eggs, 1 slice of sourdough bread, Coffee
Lunch (2 pm) - 200g chicken breast, 125g brown rice, 1 fist full of veggies, Sauce of your choice (under 50 calories)
Dinner (7 pm) - 300g steak or 200g of smoked salmon, 200g sweet potato, 2 fists full of veggies, Sauce of your choice (under 50 calories)
๐ฏ) ๐๐ฎ๐ญ ๐จ๐ฎ๐ญ ๐๐ฅ๐๐จ๐ก๐จ๐ฅ. Alcohol and fitness do not mix. Alcohol is poison to the body. Drinking alcohol will cause more stress, disrupt sleep, and hinder fat loss. Studies also show that consuming alcohol can severely impact your gym performance. You will be weaker and more tired when you are consuming alcohol. Take a break of 60 days without having one sip of booze. This will skyrocket your energy levels and make fat loss 10x easier.
๐ฐ) ๐๐๐ฅ๐ค ๐๐จ๐ซ๐. Aim to walk 8,000 steps per day on weekdays. Aim to get 10,000+ on the weekend. More steps will: - Increase calorie burn - Remove lactic acid - Improve posture - Reduce stress
๐ฑ) ๐๐ซ๐ข๐จ๐ซ๐ข๐ญ๐ข๐ฌ๐ ๐๐ฅ๐๐๐ฉ. Aim to sleep 7-8 hours per night. This will increase your energy, increase your testosterone and reduce your cravings. The 3 main factors that impact sleep quality are: - Heat - Light - Sound. Ensure your room is cold, dark and quiet. These are tips to get a better sleep. - No caffeine after 12 pm - Wear a sleep mask and earplugs - Have a hot shower/bath before bed - Wear blue light-blocking glasses - Aim to have consistent sleep and wake times.
#Fitness #Health #Nutrition #Exercise #Sleep #HealthyLifestyle #Wellness #NoAlcohol #WeightLoss
Please share and repost so that others who need this information can find it.
Carrying excess fat will ruin your energy, confidence and testosterone. Itโs also harder to lose fat when youโre busy. At least thatโs what you think.
These are the 5 steps to take:
๐ญ) ๐๐ถ๐ณ๐ ๐ฏ๐ ๐ฃ๐ฒ๐ฟ ๐ช๐ฒ๐ฒ๐ธ. You donโt need more than 3 lifting sessions per week. This will be enough frequency to build muscle and strength. Follow the plan below.
FULL BODY A - Dumbbell Bench Press, Dumbbell Standing Shoulder Press, Barbell Bent Over Row, Barbell Back Squat, Cable Shoulder Raise, Dumbbell Incline Bicep Curl, EZ Bar Preacher Curl
FULL BODY B - Pull Up (Machine Assisted), Barbell Romanian Deadlift, Dumbbell Incline Bench Press, Cable Lateral Raise, Close Grip Lat Pulldown, Barbell Close Grip Bench, Barbell Skull Crushers
FULL BODY C - Angled Machine Leg Press, Dumbbell Bent Over Row, Machine Seated Chest Fly, Face Pull, Dip, Dumbbell Hammer Bicep Curl, Cable Kneeling Crunch, Hanging Leg Raises
Aim for 2 sets per exercise, 10 reps.
๐ฎ) ๐๐ฎ๐ ๐ฏ ๐ ๐ฒ๐ฎ๐น๐ ๐ฃ๐ฒ๐ฟ ๐๐ฎ๐. Keep it simple. Focus on 3 meals per day โ breakfast, lunch and dinner. Aim to eat in a smaller eating window. Eat protein with every meal. This is what a day could look like:
Breakfast (11 am) - 4 chicken sausages, 4 eggs, 1 slice of sourdough bread, Coffee
Lunch (2 pm) - 200g chicken breast, 125g brown rice, 1 fist full of veggies, Sauce of your choice (under 50 calories)
Dinner (7 pm) - 300g steak or 200g of smoked salmon, 200g sweet potato, 2 fists full of veggies, Sauce of your choice (under 50 calories)
๐ฏ) ๐๐ฎ๐ญ ๐จ๐ฎ๐ญ ๐๐ฅ๐๐จ๐ก๐จ๐ฅ. Alcohol and fitness do not mix. Alcohol is poison to the body. Drinking alcohol will cause more stress, disrupt sleep, and hinder fat loss. Studies also show that consuming alcohol can severely impact your gym performance. You will be weaker and more tired when you are consuming alcohol. Take a break of 60 days without having one sip of booze. This will skyrocket your energy levels and make fat loss 10x easier.
๐ฐ) ๐๐๐ฅ๐ค ๐๐จ๐ซ๐. Aim to walk 8,000 steps per day on weekdays. Aim to get 10,000+ on the weekend. More steps will: - Increase calorie burn - Remove lactic acid - Improve posture - Reduce stress
๐ฑ) ๐๐ซ๐ข๐จ๐ซ๐ข๐ญ๐ข๐ฌ๐ ๐๐ฅ๐๐๐ฉ. Aim to sleep 7-8 hours per night. This will increase your energy, increase your testosterone and reduce your cravings. The 3 main factors that impact sleep quality are: - Heat - Light - Sound. Ensure your room is cold, dark and quiet. These are tips to get a better sleep. - No caffeine after 12 pm - Wear a sleep mask and earplugs - Have a hot shower/bath before bed - Wear blue light-blocking glasses - Aim to have consistent sleep and wake times.
#Fitness #Health #Nutrition #Exercise #Sleep #HealthyLifestyle #Wellness #NoAlcohol #WeightLoss
Please share and repost so that others who need this information can find it.