Prioritize compound exercises. Squats, deadlifts, bench presses, and overhead presses build overall strength and burn more calories than isolation exercises. Aim for 3 full-body workouts per week, focusing on proper form over reps.
Nutrition Strategies for Rapid Results
Consume 1 gram of protein per pound of bodyweight daily. Distribute protein intake evenly across meals, including breakfast. Incorporate complex carbohydrates like brown rice and sweet potatoes for sustained energy. Favor healthy fats from sources such as avocados and nuts. Track your calorie intake using a food diary or app to ensure you’re in a slight caloric deficit for fat loss.
Hydrate consistently. Drink at least half your bodyweight in ounces of water daily. Prioritize sleep. Aim for 7-9 hours of quality sleep nightly for muscle recovery and hormonal balance. Increase your daily step count. Aim for 10,000 steps through activities like walking or cycling to boost your metabolism.
