I've been studying fitness & nutrition for 9 years. If I was 40...
Kevin Heintz | SalesBody@AskCoachKev
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Dec 23, 2025
~3 min read
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I've been studying fitness & nutrition for 9 years.
If I was 40 years old with 30+lbs to lose..
Here's everything I'd do to get my body back in 12 weeks:
1.) Creatine. You should take it, your friends should take it, your parents should take it. It's great for strength, building muscle, and cognition. 5g/day forever
If I was 40 years old with 30+lbs to lose..
Here's everything I'd do to get my body back in 12 weeks:
1.) Creatine. You should take it, your friends should take it, your parents should take it. It's great for strength, building muscle, and cognition. 5g/day forever
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2.) Don't post pictures of yourself going to the gym on social media. In the beginning, people may cheer you on. When they stop, you'll lose motivation and quit. Do this for yourself & show up as a new person out of nowhere
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3.) Train to failure. "Feeling the burn" doesn't mean you'll build muscle if you've got reps left in the tank. Your sets should be performed within 0 & 2 reps of failure
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4.) Progressive overload. Your goal in the gym needs to be to increase reps or weight. Push yourself
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5.) Proper exercise selection. Machines and cables are often the best for building muscle. If you have access, use them
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6.) Understand the value of sleep. If you aren't getting enough sleep, you'll have more cravings, be weaker in the gym, build muscle slower and lose fat slower
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7.) Alcohol. A true fat-loss nightmare. Alcohol pauses your body's fat-burning ability, wrecks your sleep, slows your recovery, increases cravings, worsens decision-making & will-power, and makes everything about losing weight 100x more difficult.
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8.) Have "go-to" meals. 3-4 options you can make in 10 minutes or less that're beneficial to your goals. Having to think about what to eat often leads to poor decisions.
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9.) Have convenient healthy snack options readily available. Greek yogurt, fruit, jerky, protein shakes, etc..
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10.) Throw away all junk for in the house. "It's for the kids" is a poor excuse. If you shouldn't be eating it, neither should they.
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11.) Steps. Make it a priority to get 10,000 steps per day. Make a game out of it and beat your total from the previous week.
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12.) Get an under-the-desk treadmill. Walk for the first couple hours of your workday and you'll hit 15k steps effortlessly.
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13.) Have a structured workout plan. Alternating "Push, Pull, & Legs" is the simplest way to get started. Keep your sets between 6 and 12 reps
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14.) Prioritize protein. 1g per pound of bodyweight. This will help you maintain muscle in a deficit, keep you full, and minimize cravings
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15.) Use a TDEE calculator to estimate your daily burn. If you want to lose fat, eat 500 fewer calories than that number each day
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16.) You have 2 options for breakfast: (1) Skip it. Or
(2) Get a least 50g of protein
(2) Get a least 50g of protein
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17.) Workout first thing in the morning. This is proven to lead to healthier decision-making for the remainder of the day.
More important than anything on this list:
More important than anything on this list:
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18.) BELIEVE IN YOURSELF. You can have a successful career AND a great body.
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Want to lose your belly fat?
I’m looking for a few more busy professionals who want to lose the belly, and drop 15-80lbs
- No foods are off limits
- No unnecessary cardio
- And no living in the kitchen
Apply here and we’ll talk: BellyFatProgram.com (not free)
I’m looking for a few more busy professionals who want to lose the belly, and drop 15-80lbs
- No foods are off limits
- No unnecessary cardio
- And no living in the kitchen
Apply here and we’ll talk: BellyFatProgram.com (not free)