35 Lessons to TRANSFORM your body

I turn the big【35】today so I want to give you a gift! My purpose on this planet is to provide as many people with the help they need to transform their life And over my 35 years, I am constantly learning what works and what doesn't. Each year I complied a list of tips on how to get in better shape and the tips get better and better every year. Think of it as a way to download a ton of knowledge really fast! So with that said here are 35 ways to lose body fat and totally transform your body and health 1 Remember no matter how hard you exercise you can't outwork a bad diet 2 Not all fitness modalities work the same to transform your body…we have found Incorporating more barbell work with progression does just that 3 Download MyFitnessPal and start tracking EVERYTHING you eat 4 Do full-body workouts 2-5x a week 5 When the workout program calls for 4 sets of 10 that means do 4 HARD sets of 10 reps 6 Try to drink 1 gallon of water per day 7 Calorie-free drinks are safe to drink and have been shown to help keep weight off 8 Higher volume workouts tend to work better 9 Avoid Oil at all cost 10 Whenever cooking anything, use pam spray 11 What has worked best for me and all my clients is having 2 scoops of protein within 30 upon waking up 12 You need more protein than you think 13 If you are having a hard time digesting protein use betaine HCL 14 Vegetables are overrated 15 You need to progress from workout to workout in some capacity (reps, sets, weight, time under tension, total volume, improved form) 16 Weigh yourself every morning immediately after doing 1&2 17 You aren't a special snowflake…every excuse you tell yourself someone else is saying the same thing but doing the opposite 18 Your body is amazing and is capable of doing anything so when you think you are pushing hard push harder 19 Can't get your protein in…add 2 scoops to 2oz of water and then add black coffee to it 20 Stop having cheat days…you are ruining your progress 21 You need someone to hold you accountable to your nutrition daily (we can help) 22 Go for a 10-minute walk after every meal 23 Hitting 8-10k steps every day works better than doing hours of cardio 24 Barbell Bench press, barbell squats, barbell overheard, trap bar deadlifts, inverted rows, or pull-ups should be your bread and butter movements 25 Abs come from your diet, not your training 26 Licks, bites, and sips are holding you back 27 Not logging every day will yield slower results 28 Trust the process and don't rush it 29 Remember sustainable is better than temporary don't do something you can't see yourself doing forever ex: keto, Optavia, etc 30 Stop comparing yourself to "your friend who can eat whatever" 31 Fruit theory isn't real weight training 32 Just because you go to the gym and randomly do machine after machine it doesn't mean you will make progress 33 The weekends are more important for transforming your physique than during the week 34 Injuries happen don't stop…find a way to work around it and keep it up 35 NEVER stretch before lifting weights because that will lead to injuries If you read all of them congratulations you have now downloaded a basic summary of all my years of experience helping thousands lose fat, gain muscle, and the tools needed to keep it off! Would you be interested in working with us to lose unwanted body fat, build lean muscle, and improve your health? We have a great program starting that will give you all of that! Send me a message on Instagram @abfitness and I will give you all the details!