A year ago, I set for myself the goal of reducing my body fat by 50 percent. Cutting your body fat in half sounds unrealistic, but it's doable. I'm proof. I lost 40 pounds in 10 months. That's an average of 1 pound per week. It all began with a starting point. You say, "Okay, this is where I am now."
"And this is where I want to be."
Once you have that information, you can start your journey. All this takes is 3 full body workouts per week, plus maintaining at least 10,000 steps per day. And that's it. It's really that simple.
Once you've seen even the minutest bit of success, you'll be motivated to push even more. One of the keys is to push yourself in the gym as hard as you can.
If you never train to failure, you'll never end up training hard enough for optimal muscle growth.
As I've said a thousand times, most average lifters in the gym don't train hard enough when it comes down to it. You don't need to train to failure on every set, but you do need to train to failure occasionally to get an idea of where that point is. High intensity training provides benefits you simply can't always gain from leaving a number of reps in reserve. When it comes to volume versus intensity, many lifters place the emphasis on volume, thinking that it's all about how many sets they perform. They hugely ignore the intensity side of the equation. Effective hypertrophy training is actually pretty straightforward. If you're working out 3 days a week for an hour or so and doing a handful of sets per muscle group, you can easily get the job done. Building serious muscle takes months of consistent training and proper nutrition. Plus you'll want to get in at least 10,000 steps per day. Today I did only 18,500 steps because this was my day for weight training.
But I always aim for at least 12,000 daily steps.
The bottom line? Fat loss can happen relatively quickly when everything is dialed in -- nutrition, diet, sleep, training, and steps.
