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Getting In Better Shape - The Basics - T4 Training

Getting In Better Shape – The Basics

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Getting In Better Shape – The Basics

So its pretty clear I wasn’t born the way I look now – I had hair for one thing!

But the good thing is, is that you can actually change your body – if you want to.  The issue most have with this ‘want’ is that it takes time and unfortunately most are not willing to sacrifice the TV or the PlayStation to ‘Build a Better Body’.

I am an honest person and I could bore the life out of you by simply posting screen shot after screen shot I get every day from kind people across all social media platforms asking me for tips on losing weight or with meal planning.

But today I’ve had 5 (here’s 2).

The number one question I get is this – “Lee, how do I reduce my body fat and build lean muscle?”.

Let me do my best to attempt to offer advice and then you can take it from there ok?

1. Start Strength Training – that means lifting weights (real weights not 1kg dumbbells in a church hall)

2. Follow a High-Protein Diet – all protein is NOT the same

3. Squeeze in More Sleep –  tune out of your phone / iPad 30 mins earlier and go to bed

4. Eat More Healthy Fats – these are Omega 3 and 6

5. Drink Healthier Beverages – sugar free soda drinks and if you must drink alcohol then make it a white spirit

6. Fill up on Fiber – this will keep your digestive system running and ‘regular’

7. Cut Down on Refined Carbs – or better still eliminate them all together

8. Increase Your Cardio – steady state cardio is better for fat burning then HIIT

9. Drink Coffee – speed up the metabolism and get your body fat burning in overdrive

10.  Keep a Track of Your Food for 7 days – see what you eat and more importantly what you are not

11.  Be Accountable – its all on you.  If you can’t look after the basics you simply won’t achieve it

12.  Be Consistent – make it a habit not a fad

The Bottom Line

There are plenty of options available to help you shed excess fat and improve your health.

Incorporating some healthy habits into your routine and switching up your diet can make a big difference. Even minor changes to your lifestyle can have powerful effects on fat burning.

Here is a YouTube video with a bit more behind the above.

There are many ‘diets’ out there and truthfully I think most of them are utter shit.  Its really simple – eat more calories than your body needs and you’ll gain weight.  Eat less and you’ll decrease weight.  But you have to eat the right calories.  2000 Kcal of Kit-Kats is not the same as 2000 Kcal of Salmon.

The best ‘overall’ diet is the one that works for you – as long as its nutritionally dense in what your body needs – and that’s the important thing.

Most men are happy looking like this in their 20’s and 30’s.

  • Visceral fat off the chart
  • Invitation to a VIP party at the Hospital
  • Heart under constant stress
  • Arteries fighting for life
  • Liver ready to call it a night
  • Lucky to make it past 50 without a heart attack
  • Struggles to walk up stairs and always out of breath playing 5-a-side

What about women?

All of the above.

  • Visceral fat off the chart
  • Invitation to a VIP party at the Hospital
  • Heart under constant stress
  • Arteries fighting for life
  • Liver ready to call it a night
  • Has the opinion that women who lift weights are disgusting
  • Yo Yo approach to dieting
  • Starves herself thin risking massive health issues and menstrual damage

Some people simply can’t function without carbs (that’s what they tell themselves) and because of this I created a 54 page eating manual which you can purchase here.

For the majority of people I recommend my Performance Version of the Keto Plan which again you can purchase here.

If non of that is of interest to you then I sell this magic little tool here – don’t delay!

All of my other YouTube videos can be found here.

If you’re interested in Personal Training and wish to apply for consideration and hopefully be added to a waiting list then click here for more info.

Thanks for your support,

Healthy Regards,