To achieve your body goals, it comes down to two things…
To achieve your body goals, it comes down to two things… Energy and Strength.
Every 1 Pound of fat contains 3500 calories. So if you’re carrying an extra 30 pounds of fat, then you have an excess of 105,000 calories that you need to burn off.
You can do all the crazy diets and workouts in the world, but if you don’t tap into a calorie deficit, you won’t shed a single pound.
This is actually quite simple. All you have to do is consistently consume fewer calories than your body burns on a day to day basis. Notice, I didn’t say starve yourself.
You must create an energy deficit. The actual type of food choices are up to you, mangos, asparagus, beyond burgers, etc. If you consume more calories in a day than your body burns, some of it will be stored as body fat, which won’t help your ideal physique.
Here’s where things get fun. You could eat at a deficit on a diet packed with delicious foods you love! Tacos, pasta, protein bowls, etc. You’ll still lower your body fat percentage. So yes, getting lean can actually be quite enjoyable. (More on that later.)
Next, you must build strength! This means you must get stronger on key movements. That’s it. If you want to build an attractive body and nice glutes, it’s imperative that you get stronger on key movements that work your entire body and also the glutes.
If you’re getting stronger on your key movements, your body will adapt by building more muscle and strengthening the desired area. It doesn’t matter if you’re working out only one day per week for 30 minutes or if you’re in the gym for two hours every day. If you progress on your key movements, you will see results.
Similarly, if you’re in the gym for two hours per day, but don’t progress on your key movements, your progress will come to a stall. Here is the number one thing when it comes to gaining strength and building muscle…