How to drop body fat

You want to lower your body fat percentage? You came to the right machine.

STEP 1: Eat Like a Champion

You can’t out-train a bad diet, I’ve tried. If you eat like a donut, you’re gonna look like one. So here’s what you do:

• Protein at every meal – eggs, chicken, fish, steak. You want to feed the muscle, not the fat.

• Drop the sugar – it’s not your friend, it’s the enemy. It sneaks into your cereal, your coffee, your sauces—lower it!

• Carbs? Yes—but smart carbs. Oatmeal. Sweet potatoes. Rice. Not the pizza and wine diet, okay?

• Hydrate – water is like oil in your machine. 3 liters a day. Minimum.

STEP 2: Lift Heavy Things. Repeatedly.

You want to burn fat? Build muscle. Muscle is the fat-burning furnace of your body.

• Lift weights 4–6 days a week.

• Big moves: Squats. Deadlifts. Leg Press. Pull-ups.

• Go hard. Go heavy. Your fat should fear you when you walk into the gym.

STEP 3: Cardio—do not count steps.

• HIIT (High Intensity Interval Training) is your new best friend.

• Sprint. Rest. Sprint again. Please do it for 20 minutes.

• Or walk fast uphill like you’re late for the wedding.

STEP 4: Sleep Like a Baby

• 7–9 hours. No excuses.

• If you don’t recover, your hormones go crazy, and your belly says, “Hello, I’m back.”

  
  

STEP 5: Stay Consistent—Don’t Be a Girly

• No more “I’ll start Monday.”

• No more “I’m too tired.”

• You want to be ripped? You decide it. Then you act like it.

You don’t get shredded by accident. You get shredded because you earn it, rep by rep, meal by meal, day by day. Now go and make your body listen to you!

You want a custom fat loss workout plan next? Say the word. Let’s crush it.

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