07/18/2025
Heres some no B.S. fitness advice 👇🏻💪🏼
1. Berries, potatoes, egg whites, non fat greek yogurt, non fat cottage cheese, lean meats and veggies are some of the absolute best food choices for fat loss. They’re high volume, low calories, dense in nutrients. They keep you full, while keeping calories in check. 🍓 🥔 🥩 🥦
2. Most people would see their body composition change from solely making their goal to have 40g of protein at breakfast lunch and dinner, with either a fruit and/or veggie at each meal. Sustainable habits > restrictive diets.
3. Lifting weights doesn’t make you bulky. Stuffing your face with too many calories does. You know.. too much alcohol, too much eating out, too many handfuls of nuts and trail mix. Mindless snacking, not paying attention to oils, peanut butters and dressings. 🏋️♀️
4. Eating on plan Monday through Thursday but being off Friday through Sunday is only eating compliance at 57% AT BEST and is not on track. 🤷🏻♂️
5. Diet soda and sugar free chewing gum are diet hacks that work. No they won’t give you cancer. Binge drinking alcohol Friday through Sunday just might though. 🤔
6. You aren’t losing weight because you are snacking and grazing all day and not tracking those small bites that add up.
7. Weight training is for building muscle. Cardio is for heart health. Nutrition controls your fat loss.
8. Your metabolism isn’t slow. Research shows it doesn’t slow down until our 60s. You move less, eat out more, and drink more alcohol. Stop trying to blame something else other than your habits.
9. Carbs aren’t the problem. When you aren’t dieting you’ll down pizza, Mexican, tequila, and cheese like an unsupervised toddler, but tell me fruit and rice are the problem? 🍚 🍞 🍎
10. One of the easiest ways to make your fat-loss easier is to increase your daily steps. Add 1.5-2k to your daily average and I can promise you weight will come off easier. 🚶
11. Your weight will fluctuate daily based on water weight, and gut mass. You can’t expect to see the scale drop every day or even every week. That doesn’t mean you’re plateaued. Track trends and averages. ⬆️ ⬇️
12. Track your food ahead of time, and measure it all. I promise if you’re doing it at the end of the day you’re forgetting something. Those random handfuls of food you sneak In between meals and tastes of your kids meals/snacks HAVE to be accounted for. They add up very quickly and will drastically slow your progress.
13. Lifting weights alone, with intent to get stronger will do much more for you than just change your bodies shape. It will improve your health, reduce risk of disease, improve cognitive function, and so much more. 🏋️♀️
14. Most people don’t have enough muscle to achieve “the look” you want with dieting alone. You need MORE muscle too. Circuit training, boot camps aren’t going to build it for you either. They provide little structure, hard to monitor progression due to the randomness, and not customized for you. You need something you can track, repeat and improve with over time.
15. Weight loss and fat loss are not the same. Lift heavy weights, eat enough protein, eat in a slight calorie deficit, be consistent, and be patient. 💪🏼🔥
Credit to my mentor and coach Adam Puleo
