13. Consume 1-2 palm-sized servings of protein at every meal, leading to 1 gram per lb of body weight per day. 14. Shakes are a great, complete protein source. But, if you're struggling with hunger, aim for more lean meats to keep you full.
15. Walking more is the most sustainable, low-stress way to burn more calories 16. Anything can work - you need to stick to it. Find what you enjoy. 17. Slow down, chew 20-30x per bite, and remove distractions while eating.
18. Processed foods aren't poisonous, they're easy to over-consume and lack nutrients. 19. Just because something worked for you, doesn't mean it's the only way. Beware of your tribal nature.
20. Eat 80% whole foods and 20% foods you enjoy. 21. Total intake is 100x more important than what time you eat. 22. Fasting is a great strategy to eat fewer calories, and some find it beneficial for focus and energy.
23. You don't have to count calories to lose weight, but it's the most precise way. 24. Counting calories is a great way to learn intuitive eating. It teaches you why some foods are a bad idea.
25. If you tell yourself you can't have something, you'll want it even more. 26. Eat your protein and vegetables first to fill up and eat less. 27. Vegetable intake is essential for optimal health and keeps you from eating too much.
28. If you can't do your diet for the rest of your life, you shouldn't be doing it at all. 29. If it's around the house, you'll eventually eat it. It's easier to say no 1 time at the store than 10 times per day at home.
30. A multivitamin is a great insurance policy for micro-nutrients but isn't an excuse to eat like shit. 31. Cleanses and detoxes are a scam - that's what your liver is for.
32. Lifting 2-3x per week is effective for muscle gain. 33. Anything in the 6-25 rep range is effective for muscle growth as long as you're getting close to failure. 34. Focus on getting close to failure on every set. 35. Add more weight, reps, or sets every week to progress.
36. Pick exercises and progress them for 4-6 weeks before switching. 37. You don't need to squat or deadlift to build muscle, but if you enjoy it then do it. 38. Your exercise shouldn't change much during cutting and bulking cycles. The changes come from nutrition.
39. You can't spot-burn body fat. 40. No matter your "body type", you're going to want to add muscle & lose fat to look better. Don't get tied up in marketing gimmicks.
41. Burning fat vs. carbs for fuel has nothing to do with losing body fat. You need a caloric deficit to lose body fat, regardless of your energy source for training.