10 simple rules to burn fat, build muscle & keep it off for good:...
Gabe Pluguez@Gabepluguez
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Nov 19, 2025
~2 min read
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10 simple rules to burn fat, build muscle & keep it off for good:
1. What you eat matters less than you think.
1. What you eat matters less than you think.
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Focusing on specific food types won’t make a difference if your calories are too high.
It’s the total calories that decide if you lose weight.
It’s the total calories that decide if you lose weight.
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2. The amount of calories you eat is what actually matters.
Fat loss is always about energy balance:
Less in, more out.
That’s it.
Track what you eat to know where you stand.
Fat loss is always about energy balance:
Less in, more out.
That’s it.
Track what you eat to know where you stand.
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3. If you skip protein, you lose muscle.
Without enough protein, your body will break down muscle along with fat.
Aim for 0.7-1g per pound of body weight.
Muscle is your metabolism’s best friend.
Protect it.
Without enough protein, your body will break down muscle along with fat.
Aim for 0.7-1g per pound of body weight.
Muscle is your metabolism’s best friend.
Protect it.
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4. High-quality food leads to high-quality results.
Better food choices don’t just help you lose weight…
They keep you healthier, stronger, and more energetic long-term.
• Burn more calories
• Feel better
• Stay leaner
Simple.
Better food choices don’t just help you lose weight…
They keep you healthier, stronger, and more energetic long-term.
• Burn more calories
• Feel better
• Stay leaner
Simple.
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5. Muscle is your greatest fat loss weapon.
The more muscle you have, the more calories you burn—even when you’re not doing anything.
Building muscle means burning fat 24/7.
The more muscle you have, the more calories you burn—even when you’re not doing anything.
Building muscle means burning fat 24/7.
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6. If your cardio is fun, do it. If not, don’t.
Cardio isn’t required for fat loss, but if you enjoy it, keep doing it.
If you hate it, focus on lifting weights.
Enjoyment = consistency.
Cardio isn’t required for fat loss, but if you enjoy it, keep doing it.
If you hate it, focus on lifting weights.
Enjoyment = consistency.
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7. Fad diets suck.
It’s not about finding the “perfect” diet.
It’s about adherence and consistency.
Find a caloric deficit that you can maintain long-term.
Long-term success > short-term suffering.
It’s not about finding the “perfect” diet.
It’s about adherence and consistency.
Find a caloric deficit that you can maintain long-term.
Long-term success > short-term suffering.
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8. Stop relying on motivation.
Discipline is what gets results.
Build default actions that guarantee success, even when you don’t feel like it.
Discipline will take you where motivation can’t.
Discipline is what gets results.
Build default actions that guarantee success, even when you don’t feel like it.
Discipline will take you where motivation can’t.
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9. A strong identity keeps the fat off for good.
Build the identity that you ARE the person with a healthy and disciplined body.
When your "identity" is strong, healthy habits become defaults.
Build the identity that you ARE the person with a healthy and disciplined body.
When your "identity" is strong, healthy habits become defaults.
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10. It’s not just about the fat you lose.
It’s about the life you gain when you finally lose it.
Better health, more energy, and more confidence.
It’s all waiting on the other side of the work.
It’s about the life you gain when you finally lose it.
Better health, more energy, and more confidence.
It’s all waiting on the other side of the work.
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Thats it.
If you want fat to start melting off your body...
Just follow these 10 rules.
Have any questions?
Let me know below.
If you want fat to start melting off your body...
Just follow these 10 rules.
Have any questions?
Let me know below.
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If you wanna learn the exact system that has helped 1,000+ men lose 10-15lb AND keep it off for good…
DM me “LEARN” & i’d love to chat.
& Follow me @gabepluguez for more content like this.
DM me “LEARN” & i’d love to chat.
& Follow me @gabepluguez for more content like this.