7 Tips for successful fat Loss

Go from CHUNKY to CHAD

Before we look at how you drop body fat.

Let's look at what body fat % you ideally want to be.

For optimal male health you want to be approximately 15% - 10% body fat

When outside of this body fat % range things like testosterone, energy, metabolism & cognitive health suffer.

At the 10% - 15% body fat range you are at you see multiple other benefits including

Higher energy
Lower estrogen
Lower cancer risk
Higher vit D levels
Higher confidence
Better heart health
Higher testosterone
Lower dementia risk
Lower depression risk
Stronger Immune system

1. Eat high protein

Enough protein in your diet is vital for sustainable fat loss

Protein is highly filling
Protein has a high thermic effect
Protein is the building block of muscle (more muscle = more calories burned)

I suggest about 1 gram of protein per lbs of body weight

2. Regular resistance training

Muscle burns a lot of calories & the more muscle mass you carry the more fat you will burn

If you are losing weight without doing resistance training you will just end up skinny fat

So make sure you are resistance training at least 3 days a week

***THREAD: 12 Simple Methods For You To Optimize Testosterone Production ***

Male testosterone levels are at an all time low

With the problem getting worse with each generation!

You are not the man your dad or grandad was

These methods will fix some of that!

Sleep Well

For healthy T production, you want to aim for 7 - 8 hrs per night

Under 7 hours you begin to inhibit production

If you are getting under 5. Studies show testosterone can drop by about 10 – 15%

See what I use to sleep quickly & fitfully

Get To A Lean Body Fat %

Losing excess body fat is your number 1 priority.

You should aim to be 10 - 15%

Above this, you will have high aromatase levels

This is where testosterone is converted to estrogen!

Learn more about why#fatloss is crucial

Make Sure You Get Dietary Cholesterol

Cholesterol is the building block of testosterone & all sex hormones

If you have a diet low in dietary cholesterol

You are compromising testosterone production

In fact you are compromising your health as whole!

It's that simple!

Drop Sugar & Seed Oils

Sugar & seed oils are both highly inflammatory

They directly inhibit testosterone production & increase your risk of insulin resistance

Which is one of the major causes of low testosterone

The main sources of both are ultraprocessed food so drop them!