What to Do to Transform Your Body and/or Health.

What’s the hardest part about transforming your body, whether your goal was to lose fat, gain muscle, or simply be healthier?

Would it be because you don’t know what to do? If so, I’ll list all the steps you need to take to lose fat, build muscle and simply be healthier below.
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7 Essentials to Lose Fat

Everything you need to do:

1. Do resistance training 2-3 times per week with big, multi-joint movements.
2. Be active in the rest of your life
3. Get Enough sleep (at least 7 hours per night)
4. Find a way to eat that will allow you to stay in a slight caloric deficit (any way of eating will suffice). Start with 11-12 calories per pound of body weight and adjust from there.
5. Keep your protein intake high (40 grams per meal)
6. You can choose to do cardio or not.
7. Keep 80% of your diet from whole, nutritious foods, 10% from “crap” foods and 10% from not good, but not crap foods (“Not good, but not crap foods” is where cheese falls)

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7 Essentials for Gain Muscle

Everything you need to do:

1. Do resistance training 3 times per week with big, multi-joint movements for 80% of the movements and 20% single-joint movements (percentages don't have to be perfect).
2. Be active in the rest of your life
3. Get Enough sleep (at least 7 hours per night)
4. Find a way to eat that will allow you to stay in a slight caloric excess (any way of eating will suffice). Start with 14-15 calories per pound of body weight and adjust from there.
5. Keep your protein intake high (1 gram per pound of body weight)
6. You can choose to do cardio or not, but if you choose to do so, make sure it doesn’t impede recovery
7. Keep 70% of your diet from whole, nutritious foods, 15% from “crap” foods and 15% from not good, but not crap foods

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7 Essentials to Become Healthier, Long-term

Everything you need to do:

1. Do resistance training 2-3 times per week with big, multi-joint movements.
2. Be active in the rest of your life
3. Get Enough sleep (at least 7 hours per night)
4. Find a way to eat that will allow you to eat at a caloric balance. Start with 12-13 calories per pound of bodyweight and adjust from there.
5. Keep your protein intake high (2x’s RDA recommended amount)
6. Do some form of cardio at least 2 -3days per week for at least 30 minutes (this can be broken up into 10-minute blocks and be done on the same days you do resistance training)
7. Keep 80% of your diet from whole, nutritious foods, 10% from “crap” foods and 10% from not good, but not crap foods

And that’s it. That’s literally all you need to know to ever lose fat, gain muscle or stay healthy for the rest of your life.

Don’t they all look eerily similar? Here’s the thing – they are.

What you need to recognize is that, the biggest reason why people don't stick to these things, are their Stories that are often so deeply embedded, they feel like fact to them.

The Story of:
"It's too hard,"
"I don't have enough time."
"I'll start after...(put holiday, "the holidays," vacation, etc).

The point is, it's not what to do that holds people back but the Stories that they believe are true.

Therefore, the ultimate key to building these habits is to change these Stories, change the beliefs you have about making these a reality. Until that happens, not much will change.