Daily Fitness Gains

Great weekend of recovery, spending time spent with family&friends.

I am so grateful for my relationships.

Right now I’m just going through the motions.

Transforming your body takes time.

I took these photos during the pandemic.

All the photos are a few months apart from each other.

First photo was peak pandemic when gyms were still closed

BUT I built myself a home gym. I was strictly benching, squatting and deadlifting.

As I got back into the gym and started doing my supplemental exercises, my body started to change as I also lost more body fat.

But the key was that at this point I had been working out for about 5+ years so I had put on a little bit of muscle.

Losing body fat revealed the muscle that I spent time building.

So my advice to you is that get started on building muscle and getting stronger.

Make that your main focus and everything else will follow.

I remember feeling insecure AF for not being shredded when taking these photos.

Thought I’d never put them up.

But f**k it. I don’t need a 6 pack to feel good in my skin and my progress. I felt strong, thicc, and beautiful.

Next vacay photos about to go CRAZY 🤞🏽

Stop expecting results from the work you haven’t put in yet.

It took me a long time before I was able to look in the mirror and be happy with the physique in front of me.

Before that, I just put my head down and kept f**king working because I knew I shouldn’t expect results overnight.

You can’t water a plant one day and expect flowers.

Keep working.

Heading to brunch right now but been on my 80/20 lifestyle and it’s working.

If you want to change your body in a few weeks, it’s possible.

It requires you to first believe that you can. If you go into it with a negative sense of urgency, you’ll feel overwhelmed and fail.

If you go into it knowing you’ll see changes, then you can focus on the things you CAN control such as:

👉🏽 Drink more water
👉🏽 Eat more protein
👉🏽 Include cardio as a tool 3-4x/week
👉🏽 Keep lifting to get stronger 3-5x/week

YOU WANT TO LOSE BODY FAT FOR THE SUMMER 🏝️ ☀️

Warmer weather is coming.

You’re going to be going on vacation.
You’re meeting with old college friends.
You’re reconnecting with friends from middle school you haven’t seen in over a decade.

Many of us come out of hibernation once the weather starts warming up.

We want to look our best. We want to look good, feel good, and give off that good energy within ourselves and to others we meet.

I’ve lost body fat for the summer a few times and here’s my top 5 ways of doing it!

1️⃣ Eat more protein. This goes for men and women. Simply doing this will transform your body physically. Start by making sure you have protein with every meal.
2️⃣ Walk more! Aim for 8-10K steps a day. Many people find this hard due to their sedentary jobs. Don’t make excuses, go for walks during the day. If you can’t do that, get on that treadmill and make sure you get some cardio in!
3️⃣ Resistance training 2-4X/week. Follow a program and stick to it. Focus should always be to get stronger.
4️⃣ Sleep 6-8hrs every night. Recovery is the key to helping your body grow the muscles and burn the body fat.
5️⃣ Surround yourself with people who bring you up. Starting this journey around people who don’t want to change will hinder your progress.

Losing body fat in a few months is very possible. It will take a lot of resilience, changing of habits, and daily application.

You can’t just eat protein 2x a week and then expect results. You can’t just workout once every other week and expect results.

If you really want it. If you REALLY desire it. Work for it.