10 Fat Loss and Muscle Building Tips and Tactics

If you’re looking to lose fat or gain muscle then give these 10 tips and tactics a try.

1. My top 3 reps and set protocols for building muscle in the shortest possible time are 3 sets of 8 repetitions, 2 sets of 12 reps and 8 sets of 3 reps. Note that all the reps add up to 24 reps.

2. One of the quickest ways to get lean is by having a deadline. Give yourself at least 12 weeks, let all your friends and family know and sign up for a photo shoot. The more pressure you put on yourself the greater the likely hood of reaching your goals

3. Use a habit forming system with your nutrition. Think of 10 good habits you would like to install into your nutrition. Each week focus on doing just one of those habits. For example Habit one might be eat animal protein every 4 hours. Habit two – Eat vegetables at every meal, including breakfast

4. The goal of each workout is to get better. It doesn’t matter how, you can lift a heavier weight, complete more repetitions or even decrease the resting time. Pick one and progress.

5. Don’t get training ADD. With thousands of programs available on the internet it is easy to get excited about the latest workout that who-ever has written for whatever publication. If you want to do the program that’s fine, print it off and get stuck into it as soon as you finish you current training program.

6. If you rely on the internet for all your knowledge you’re making a big mistake. Spend some money and invest into good courses, seminars and conferences. Don’t get me wrong there is a hell of a lot of good stuff on the internet however you will find most presenters will save their best work for live appearances.

7. A great way to compliment your diet is by learning to cook good meals. Simply by adding the right spices to the right dishes you can turn a meal from good to incredible. The phrase that springs to mind is ‘boring is the cook’

8. Go for a light walk after you have dinner. It will help your digestion and it will help lower cortisol, your stress hormone and increase melatonin your sleepy hormone. Quality sleep and less stress are two of the biggest factors in fat loss

9. If you’re a guy and you can’t do a chin up then don’t even consider doing a bicep curl. If you’re a girl and you can’t do a push up then don’t even consider doing tricep dips. Use bands to progress with your chin ups and use gravitational angles to progress with your push ups.

10. Take action every day. Do at least one thing every-day to move you a step closer towards your goals. It doesn’t have to be too complicated and might be as simple as a workout or writing out your goals to reinforce them. Just do something