HOW TO LOSE WEIGHT WITHOUT CARDIO
𝐇𝐎𝗪 𝐓𝐎 𝐋𝐎𝐒𝐄 𝗪𝐄𝐈𝐆𝐇𝐓 𝗪𝐈𝐓𝐇𝐎𝐔𝐓 𝐂𝐀𝐑𝐃𝐈𝐎
𝘠𝘰𝘶 𝘨𝘰 𝘪𝘯𝘵𝘰 𝘵𝘩𝘦 𝘨𝘺𝘮 𝘢𝘯𝘥 𝘫𝘶𝘮𝘱 𝘴𝘵𝘳𝘢𝘪𝘨𝘩𝘵 𝘰𝘯 𝘵𝘩𝘦 𝘦𝘭𝘭𝘪𝘱𝘵𝘪𝘤𝘢𝘭 𝘢𝘯𝘥 𝘥𝘰 𝟹𝟶 𝘮𝘪𝘯 𝘰𝘧 𝘤𝘢𝘳𝘥𝘪𝘰 𝘦𝘷𝘦𝘳𝘺𝘥𝘢𝘺, 𝘦𝘢𝘵 "𝘩𝘦𝘢𝘭𝘵𝘩𝘺", 𝘢𝘯𝘥 𝘸𝘰𝘯𝘥𝘦𝘳 𝘸𝘩𝘺 𝘺𝘰𝘶𝘳 𝘩𝘢𝘳𝘥 𝘸𝘰𝘳𝘬 𝘪𝘯 𝘵𝘩𝘦 𝘨𝘺𝘮 𝘢𝘯𝘥 𝘦𝘢𝘵𝘪𝘯𝘨 "𝘩𝘦𝘢𝘭𝘵𝘩𝘺" 𝘢𝘳𝘦 𝘱𝘳𝘰𝘥𝘶𝘤𝘪𝘯𝘨 𝘳𝘦𝘴𝘶𝘭𝘵𝘴!
𝐆𝐈𝐑𝐋, I once did the same thing! Then I learned, researched and got a 𝐂𝐎𝐀𝐂𝐇.
𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐭𝐡𝐞 𝐬𝐭𝐞𝐩𝐬 𝐭𝐨 𝐑𝐄𝐀𝐋 𝐑𝐄𝐒𝐔𝐋𝐓𝐒!
𝟏. 𝐄𝐀𝐓 𝐈𝐍 𝐀 𝐂𝐀𝐋𝐎𝐑𝐈𝐄 𝐃𝐄𝐅𝐈𝐂𝐈𝐓-because its the only way to lose fat, start here BW(bodyweight) x 12-14, start at 14 for 2-3 weeks of CONSISTENT TRACKING, track your weight goes up or stays the same go to 13xbw, goes down at 14xbw stay there until it doesn't go down for 2-3 weeks NOT for 1 day a true plateau is 2-3 weeks of weight staying the same day in day out. Do not reduce calories too quickly...
𝟐. 𝐋𝐈𝐅𝐓 𝗪𝐄𝐈𝐆𝐇𝐓𝐒 𝟑-𝟓𝐗 𝐀 𝗪𝐄𝐄𝐊-very new 2x full-body, 3x full-body (I just taught you how to build your own), 4x 2 upper 2 lower, 5x 2 upper 2 lower 1 accessories day
𝟑. 𝟏𝟎𝐊 𝐒𝐓𝐄𝐏𝐒 𝐀 𝐃𝐀𝐘-aim for 10k steps a day over time this extra energy output will add up. If your only getting 2k a day work up to 10k it may take some time to get extra steps take 3- 10 min walks a day to help, this also helps with digestion after a meal. Take the stairs, park further away, walk while on a call...
𝟒. 𝐄𝐀𝐓 𝐄𝐍𝐎𝐔𝐆𝐇 𝐏𝐑𝐎𝐓𝐄𝐈𝐍-to maintain your lean muscle mass in a caloric deficit and for proper recovery eating enough protein is key, .8-1.1 per LBS of BW so 150 x 1 =150g of protein a day
𝟓. 𝐇𝐀𝐕𝐄 𝐏𝐀𝐓𝐈𝐄𝐍𝐂𝐄-you didn't get overweight in a week, month, or even 2 months so don't expect it to come off in that time either. Results take time and your journey will have bumps in the road, but if you are consistent and work hard you will eventually see results. Enjoy the journey, not just the destination...
Have you gotten my 𝐅𝐑𝐄𝐄 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧 𝐞𝐛𝐨𝐨𝐤?
𝘊𝘰𝘮𝘮𝘦𝘯𝘵 𝘣𝘦𝘭𝘰𝘸 𝘢𝘯𝘥 𝘭𝘦𝘵 𝘮𝘦 𝘬𝘯𝘰𝘸 𝘪𝘧 𝘺𝘰𝘶 𝘨𝘰𝘵 𝘪𝘵 𝘢𝘯𝘥 𝘭𝘰𝘷𝘦 𝘪𝘵 𝘰𝘳 𝘪𝘧 𝘺𝘰𝘶 𝘞𝘈𝘕𝘛 𝘐𝘛!