You can lose 40 pounds of fat,

And be in incredible shape in 4 months.

All you have to do is follow these 11 simple guidelines:

· Preparation meets expectations

What do you expect to be feasible for you? Can you let go of the things that got you here?

Never treat such an endeavor as a sprint. It's a marathon.

Set realistic goals.

There's only ONE shortcut to get there faster: DO THE WORK!
· Avoid processed food

Eating highly processed foods for just two weeks can lead to weight gain and body fat increase.

Eat real food.

Get 90% of your calories from single-ingredient nutrient-dense sources
· Studies indicate that a high-protein diet is essential for stimulating muscle growth and losing fat.

0.73–1 gram of protein per pound (1.6–2.2 g/kg) of body weight per day is best for maximizing muscle gain and losing that stubborn fat.
· Never trust your gut

Weigh and track your foods. Timestamp your eating habits.
Compare prices between going out and prepping at home.

This will give you actual numbers and the right education to move forward from being unaware to being actually aware.
· Small window eating equals a small waist

Stop eating at least 3 hours before bedtime.

Cut Coffee consumption 8 hours before bedtime.

Choose an eating window that fits your daily schedule and is sustainable for life.

You'll adjust it down the road.
· Binge eating while being bored, stressed, angry, etc?

Do your celebrations include food? It does for most people.

Food is not your reward. It's a necessity. Manage your emotions without stuffing yourself with food and find more fulfilling ways to reward yourself.
· Want to improve your energy levels, manage your appetite and improve digestion?

Then drink filtered water.

Clean water is the best source to get your body hydrated.

Remember, most bodies are underhydrated and overfed.
· Get jacked and strong with High Reward Movements

These include:

· Dips
· Squats
· Lunges
· Pull-ups
· Deadlifts
· Push-ups
· Bench press
· Overhead press

Progressive overload, full range of motion, good form, and tempo are basic principles for muscle growth and fat loss.
· Do you want to reduce stress?

Reduce your exposure to fake lighting.
Nature is your best friend. Go out as much as you can.

Even on cloudy days, you'll get sunlight exposure. This will train your circadian rhythm and improve your sleep quality and reduce your stress levels.
· To function properly you must move

Benefits of walking:

· Alleviate joint pain
· Enhance creativity
· Improve your sleep
· Improve your mood
· Boost your brainpower
· Stimulate your digestive system
· Reduce your risk of chronic diseases

Walk at least 10.000 steps daily.
· Discover your ultimate WHY

There needs to be a deeper motive for getting in shape that goes beyond merely looking nice.

It might be related to children, being a leader your family needs, or improved intimacy.

Anything worthwhile begins with a compelling WHY. Look for it.

11 guidelines to be in the best shape of your life in 4 months

· Walk
· Prepare
· Exercise
· Prioritize Protein
· Know your WHY
· Drink clear water
· Get more sunlight
· Don't trust your gut
· Avoid processed food
· Manage your emotions
· Have an eating window
That's a wrap.

If you got value out of this thread:

1. Follow me @AndreasPetker for more of these
2. RT the Tweet below to help another person

More from All

दधीचि ऋषि को मनाही थी कि वह अश्विनी कुमारों को किसी भी अवस्था में ब्रह्मविद्या का उपदेश नहीं दें। ये आदेश देवराज इन्द्र का था।वह नहीं चाहते थे कि उनके सिंहासन को प्रत्यक्ष या परोक्ष रुप से कोई भी खतरा हो।मगर जब अश्विनी कुमारों ने सहृदय प्रार्थना की तो महर्षि सहर्ष मान गए।

और उन्होनें ब्रह्मविद्या का ज्ञान अश्विनि कुमारों को दे दिया। गुप्तचरों के माध्यम से जब खबर इन्द्रदेव तक पहुंची तो वे क्रोध में खड़ग ले कर गए और महर्षि दधीचि का सर धड़ से अलग कर दिया।मगर अश्विनी कुमार भी कहां चुप बैठने वाले थे।उन्होने तुरंत एक अश्व का सिर महर्षि के धड़ पे...

...प्रत्यारोपित कर उन्हें जीवित रख लिया।उस दिन के पश्चात महर्षि दधीचि अश्वशिरा भी कहलाए जाने लगे।अब आगे सुनिये की किस प्रकार महर्षि दधीचि का सर काटने वाले इन्द्र कैसे अपनी रक्षा हेतु उनके आगे गिड़गिड़ाए ।

एक बार देवराज इन्द्र अपनी सभा में बैठे थे, तो उन्हे खुद पर अभिमान हो आया।

वे सोचने लगे कि हम तीनों लोकों के स्वामी हैं। ब्राह्मण हमें यज्ञ में आहुति देते हैं और हमारी उपासना करते हैं। फिर हम सामान्य ब्राह्मण बृहस्पति से क्यों डरते हैं ?उनके आने पर क्यों खड़े हो जाते हैं?वे तो हमारी जीविका से पलते हैं। देवर्षि बृहस्पति देवताओं के गुरु थे।

अभिमान के कारण ऋषि बृहस्पति के पधारने पर न तो इन्द्र ही खड़े हुए और न ही अन्य देवों को खड़े होने दिया।देवगुरु बृहस्पति इन्द्र का ये कठोर दुर्व्यवहार देख कर चुप चाप वहां से लौट गए।कुछ देर पश्चात जब देवराज का मद उतरा तो उन्हे अपनी गलती का एहसास हुआ।

You May Also Like