Here are my top 3 tips to get lean while not feeling like shit

Walk more

Move with intention (no junk volume)

Sleep

It’s getting to the time of year when you want to start making these lofty goals to lose weight, exercise more, and put on muscle. Summer 2024 is going to be the summer you finally are lean and confident in yourself. Too much happened this year for you to do it, but next year is going to be different, right?

Sound too familiar????

Instead of setting these insane goals to lose 50lbs and pack on slabs of muscle. Let’s work on 3 easy ways you can get lean in the next 6 months. Spoiler alert: it’s not sexy.

Walk More

I don’t know how many more times I need to say it, but walking 7k+ steps per day is all you need to do. You don’t need to do anything insane! You should know by now that 10k steps per day was a marketing campaign done by a Japanese pedometer company. Albeit a great campaign, 10k is an arbitrary number. All of the literature has shown that there is no health benefit difference from 7k to 10k steps daily. Save yourself the time and aim for 7k. 

There are two ways you can get to 7k steps daily. The easy way or the hard way. The easy way is to walk some in the morning, walk some in the afternoon, and then walk some at night. The hard way is to do all 7k steps in one go around. You need to view walking like shoveling your driveway. ( if you're from a warm climate and don’t get this reference then lucky you). Do you want to shovel all 7ft of snow in on go around or would you rather do it 1ft at a time? The answer is 1ft at a time. Its easier but it's more frequent

Move with intention in the gym

When you go to the gym, don’t put in a half-assed effort. You don’t need to go heavy but you need to be intentional with your lifts. Are you using the right muscle? Are you moving too fast? Did you rest enough between sets? Going through the motions in the gym is a one-way ticket to getting a body that will have you saying “ i’s my genetics” or “it’s my metabolism”. No it is the fact that you are not lifting with intention to stimulate the correct muscle groups

Sleep

For the love of god, 5 hours of sleep is not enough. I understand that you have a life, a family, and a job but please aim for 6hrs of sleep a day. At a minimum!! Sleep is the best fat burner on the market and it’s FREE! If you aren’t sleeping you can forget about trying to build muscle or burn fat. 

Sorry that I decided to choose violence with this email.

Dont forget to call your mom

-Mike