Losing weight is not easy, but...

It also doesn’t have to be as hard as most make it to be.

Here’s how I make it easier & less time-consuming:

1. Diet

Make it enjoyable, simple, quick to make, filling & satisfying.

Enjoyable:

Make foods you love low in calories & high in protein.

Oil-fried chicken ➝ Air-fried chicken

Sugary ice cream ➝ Protein ice cream

Fatty pizza ➝ Protein pizza

Replace high sugar & fat ingredients with low sugar & fat ones.

Simple:

Don’t overcomplicate the ingredients & process.

But simple doesn’t mean boring.

Quick to make:

A tasty, healthy diet doesn’t have to take hours to make.

➝ Use less dishes

➝ Cook in bulk

➝ Prep in bulk

Use cooking methods that don’t require a lot of time or effort.

Filling:

Pick foods high in volume & fiber but low in calories.

➝ High protein foods

➝ Veggies & fruits

➝ Whole grains

Most low-calorie foods & drinks work well.

Satisfying:

Simply said, diet has to give you results.

2. Workouts

➝ Make Them Shorter

I used to train for 2h 6x a week.

Now I train for 25-30 min and get better results.

A few ways to save time:

➝ Train Back-to-Back Muscles

Triceps > 30 sec rest > biceps > repeat

Or switch between multiple exercises.

➝ Train to Failure or Beyond

Do a set rest for 5 sec do another few reps.

Do a set and finish with half reps to get extra stimulus.

➝ Workout at Home

You don’t need the gym.

If you can get basic equipment, it is enough.

It saved me a ton of tim

3. Do What You Enjoy

Find workouts you love to do and you can stick to.

Resistance training:

➝ Gym

➝ Home workouts

➝ Callisthenics

Cardio

➝ Walking

➝ Basketball

➝ Swimming

4. Make It Suit You

It doesn’t matter when or how many times you train, just train.

2x a week full body (45-60 min each)

3x a week Push Pull Legs (30-45 min each)

4x a week PPL & full body (20-25 min each)

Find what works for you and stick to it.

5. Burn Calories While Working

➝ Move as much as possible

➝ Take calls while walking

➝ Work standing

Everyone can get in shape, no matter how busy.

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