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Getting lean 101.

THREAD ⬇️

 1) Calorie deficit.

Obviously this is a no brainer and the most important out of all these tips.

A 250-1000 calorie deficit per day is a good range to be in depending on how much fat you've actually got to lose.
A good rule of thumb is to shoot for a loss of 0.5-1% of body weight per week.

You'll be on the higher end of this if you're on the higher end of the body fat percentage scale.
2) Lift weights 4-5x per week.

Lifting is the signal to keep that hard earned muscle mass hanging around when you're in a deficit.

You've still got to train as if you're trying to build muscle.

Train close to failure by taking sets to within 0-3 RIR (Reps in reserve)
Don't push overall volume too high though, as you haven't got the same raw materials for recovery.

Find a split/frequency that allows you to get your total weekly volume in and get to work.

Training is not about what you can do, but what you can recover from.
3) Drink more water.

Drinking water and being adequately hydrated is essential no matter what your goals are.

But it's a godsend when getting lean.

Water will help keep your stomach full and have less cravings for food.
Always have water on deck with you at all times.
Bonus tip - Sparkling water.

Carbonated beverages like this can help keep your stomach full even more.

Get the San Pellegrino's out 🥂
4) 10k steps a day.

Hitting daily step targets is a great way to burn extra calories.

Low stress on the joints, promotes recovery and you save all of your energy for your lifting sessions which matters the most when dieting.
I always find getting a few thousand steps done first thing in the morning to be a power play.

This starts your day on the front foot and helps you build that momentum.
5) High protein diet.

Keeping protein high is non negotiable.

It's responsible for the growth and repair of muscle mass and other tissues within the body which yet again is critical when dieting.
Plus it's the macronutrient with the highest thermic effect of food and will keep you fuller for longer.

Plenty of animal sources such as meat, fish and diary should be staples in your diet.

A protein powder can be added if you struggle to hit daily targets.
6) 7-9 hours sleep.

Sleep is huge for fat loss.

Aids the recovery process from hard training and helps strengthen the body's immune system.

Also critical for stress management, as higher stress levels are not ideal when getting lean due to increased cortisol levels.
Find yourself a sleep schedule and stick to it.

Make sure your bedroom is dark, at the right temperature and stay off electronics before you sleep.

Reading/Journaling can be a good habit to get into before bed.

Don't fuck with your sleep.
7) Build a strength foundation.

Too many people try to get lean too quickly without having the size worthy of a cut.

Being skinny with abs just gives off crackhead vibes and doesn't look impressive at all.
Spend time getting stronger on all the major compound lifts, eat like a fucking king and pack on some size.

Then when you do get lean, you'll look so much better for it.

This doesn't happen overnight though.

Takes years of work.
8) Carbs around your workouts.

Anyone who says you can't eat carbs and get lean is talking out of their ass.

If you're used to eating carbs, slashing them drastically is fucking idiotic and will lead to sub-par performance in the gym.
Base a lot of your daily carb intake around your workouts for when you'll utilise them most.

This will help you keep your energy levels and performance high in the gym, helping to maintain that hard earned muscle mass.
9) Eat similar foods daily.

This will make this fat loss process much more effective.

Stop worrying about having variety all the time in your diet and eating like a child.

Pick certain foods that you like, can prepare easily, and eat them every single day.
This just takes a lot of guesswork out of the equation as you’ll know the specific calories and macros for the foods you eat off by heart.

Getting yourself on autopilot and in a routine is a game changer.

Simplicity is key!
10) Ruthless consistency.

All of this above doesn't fucking matter one bit if you're missing training sessions and messing up your diet on the weekends.

You need to be on the ball from the get go and just get the necessary work done.

No bitching, no complaining, just work!
Want more no bullshit tips on fat loss?

Grab your copy of 'Fluffy to Ripped'

https://t.co/37sHAPapRZ

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Did you know?

When Saudi Arabia's King visited India in 1955, PM Nehru ordered all the Hindu Temples and Idols of Hindu Deities that came in Saudi King's way to be covered up.
Our temples are the architectural marvels in their own league.


Each of our temples tells the story of our rich history and cultural heritage. Was Nehru that ashamed of his own nation's heritage that he had to cover them up or there was some other reason? The answer would be best known to him only.

PM Nehru invited the then Saudi King Saud bin Abdul Aziz to India who accepted the invitation and planned a 17 day long official visit to India in 1955. Saudi King had brought a large delegation with him and he had to visit various Indian cities like Mumbai, Hyderabad, Agra,


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सा विद्या या विमुक्तये...
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कुंडली में 12 भाव होते हैं। कैसे ज्योतिष द्वारा रोग के आंकलन करते समय कुंडली के विभिन्न भावों से गणना करते हैं आज इस पर चर्चा करेंगे।
कुण्डली को कालपुरुष की संज्ञा देकर इसमें शरीर के अंगों को स्थापित कर उनसे रोग, रोगेश, रोग को बढ़ाने घटाने वाले ग्रह


रोग की स्थिति में उत्प्रेरक का कार्य करने वाले ग्रह, आयुर्वेदिक/ऐलोपैथी/होमियोपैथी में से कौन कारगर होगा इसका आँकलन, रक्त विकार, रक्त और आपरेशन की स्थिति, कौन सा आंतरिक या बाहरी अंग प्रभावित होगा इत्यादि गणना करने में कुंडली का प्रयोग किया जाता है।


मेडिकल ज्योतिष में आज के समय में Dr. K. S. Charak का नाम निर्विवाद रूप से प्रथम स्थान रखता है। उनकी लिखी कई पुस्तकें आज इस क्षेत्र में नए ज्योतिषों का मार्गदर्शन कर रही हैं।
प्रथम भाव -
इस भाव से हम व्यक्ति की रोगप्रतिरोधक क्षमता, सिर, मष्तिस्क का विचार करते हैं।


द्वितीय भाव-
दाहिना नेत्र, मुख, वाणी, नाक, गर्दन व गले के ऊपरी भाग का विचार होता है।
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षष्ठ भाव-
रोग भाव कहा जाता है। कुंडली मे इसके तत्कालिक भाव स्वामी, कालपुरुष कुंडली के स्वामी, दृष्टि संबंध, रोगेश की स्थिति, रोगेश के नक्षत्र औऱ रोगेश व भाव की डिग्री इत्यादि।
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