45 year old client Rob just torched 33lbs in the last 19 weeks.
→ No extra time
→ No extra cardio
→ No extra training
Here are the 7 simple steps we used to make fat loss easy:
= Thread =
1. Eat Similar Meals Each Day:
You'll NEVER get lean without a consistent nutritional intake.
We made this easy to stick to.
How?
Created a small database of simple meals Rob enjoys & eat them most days.
Why?
✅Consistent intake
✅No guesswork
✅Low Friction
Make it simple.
You'll NEVER get lean without a consistent nutritional intake.
We made this easy to stick to.
How?
Created a small database of simple meals Rob enjoys & eat them most days.
Why?
✅Consistent intake
✅No guesswork
✅Low Friction
Make it simple.
VIDEO
2. Prioritize Protein:
Rob aimed to hit at least 1gm/protein per lb of body weight (200g/day)
Most people should get 150-200gms of protein/day.
3x simple meals with at least 50gms/meal is the go.
*if you don't have scales aim for a fist size as a guide.
Rob aimed to hit at least 1gm/protein per lb of body weight (200g/day)
Most people should get 150-200gms of protein/day.
3x simple meals with at least 50gms/meal is the go.
*if you don't have scales aim for a fist size as a guide.
VIDEO
3. Lift Weights 3-5x/week:
Key to build muscle tissue.
More muscle = higher metabolic rate.
The more muscle you have the more food you can eat and stay lean.
With the muscle tissue Rob has he can eat more calories and get lean, which is more sustainable.
We optimized his training sessions for quality and maximizing muscle stimulus.
(Examples you can use below)
Key to build muscle tissue.
More muscle = higher metabolic rate.
The more muscle you have the more food you can eat and stay lean.
With the muscle tissue Rob has he can eat more calories and get lean, which is more sustainable.
We optimized his training sessions for quality and maximizing muscle stimulus.
(Examples you can use below)
4. Walk, Walk, Walk:
We prioritized walking:
→ Decrease stress
→ Improve brain function
→ Increased baseline activity level
Plus it's low intensity so accumulates no extra fatigue and won't negatively impact training or muscle retention.
We aimed for 10,000+ steps per day.
We prioritized walking:
→ Decrease stress
→ Improve brain function
→ Increased baseline activity level
Plus it's low intensity so accumulates no extra fatigue and won't negatively impact training or muscle retention.
We aimed for 10,000+ steps per day.
VIDEO
5. High and Low Calorie Days:
Perfect when eating out or travelling.
If averaging 2500 calories/day
→ Normal Day: Low calorie (2000/day)
→ Meal Out/Event: High Calorie (3000/day)
This gives Rob flexibility to enjoy himself eating out without going off track.
Example 👇👇
Perfect when eating out or travelling.
If averaging 2500 calories/day
→ Normal Day: Low calorie (2000/day)
→ Meal Out/Event: High Calorie (3000/day)
This gives Rob flexibility to enjoy himself eating out without going off track.
Example 👇👇
6. Track Key Metrics:
This takes no time with a system.
1. Weigh in 2x weekly (Scale stagnates and I decrease caloric intake mildly)
2. Workouts (track reps and weight to stay accountable in the gym)
3. Nutrition (know caloric and macro intake - removes guesswork.
We used to the V Shape app.
This takes no time with a system.
1. Weigh in 2x weekly (Scale stagnates and I decrease caloric intake mildly)
2. Workouts (track reps and weight to stay accountable in the gym)
3. Nutrition (know caloric and macro intake - removes guesswork.
We used to the V Shape app.
7. Be Disciplined:
The most important trait for success.
Ho we do it?
→ Decrease friction (make it easy to stick to and hard to falter)
→ Be accountable (Rob works 1:1 with me with daily accountability)
→ Set a tangible goal (Get sub 190lbs before Christmas)
→ A clear plan (no guesswork)
Simple
The most important trait for success.
Ho we do it?
→ Decrease friction (make it easy to stick to and hard to falter)
→ Be accountable (Rob works 1:1 with me with daily accountability)
→ Set a tangible goal (Get sub 190lbs before Christmas)
→ A clear plan (no guesswork)
Simple
VIDEO
Here are our 7 simple steps to automate fat loss.
→ Eat similar meals most days
→ Prioritize Protein
→ Lift Weights 3-5x/week
→ Walk, walk, walk
→ High/Low Calorie Days
→ Track Key Metrics
→ Be Disciplined
I promise if you implement these consistently you'll get results.
And no, you don't have to get as shredded as Rob, use these principle to get to your own goals.
→ Eat similar meals most days
→ Prioritize Protein
→ Lift Weights 3-5x/week
→ Walk, walk, walk
→ High/Low Calorie Days
→ Track Key Metrics
→ Be Disciplined
I promise if you implement these consistently you'll get results.
And no, you don't have to get as shredded as Rob, use these principle to get to your own goals.
Are you interested in...
Optimizing your health and performance permanently:
→ Shred 25-45lbs of stubborn fat
→ Develop bulletproof confidence
→ Change the Trajectory of Your life
And get in the best shape of your life...
Results guaranteed ⬇️
Optimizing your health and performance permanently:
→ Shred 25-45lbs of stubborn fat
→ Develop bulletproof confidence
→ Change the Trajectory of Your life
And get in the best shape of your life...
Results guaranteed ⬇️
PS.
Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me APEX for more info and let's chat.
x.com/messages/compo…
Want access to a 1:1 VIP system with a 15 year track record with zero guesswork?
▫️ Torch fat
▫️ Optimize your health
▫️ Life a longer and better life.
Results guaranteed.
DM me APEX for more info and let's chat.
x.com/messages/compo…
If you enjoyed this post:
1. Follow me @KarlApexFit
2. Retweet the first tweet
I'm here to help you:
• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently
Start today.
1. Follow me @KarlApexFit
2. Retweet the first tweet
I'm here to help you:
• Shred Fat
• Build Lean Muscle
• Optimize your health and fitness permanently
Start today.
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