Change your life in 4 weeks with this lifestyle program #gym #fitness #workout

[IronChicken]

1) You need rest to recover as well. If you want to build muscle, get stronger.

2) what is 90/10? Just focus on your macros and your daily calorie intake. If you want to loose weight reduce calories and eat enough protein. If you want to gain weight increase calories and eat enough protein. Balance your diet. Create healthy and sustainable habits for life. Fitness is not a sprint, it's a marathon - a journey.

3) Yes sleep is very important!

4) Reduce sugar intake overall, it's the most used "drug". Eating sugar sometimes is totally fine. Just don't overdo it.

5) At best, never even start drinking alcohol, but yes if you can't resist it, at least reduce it, it's straight up poison.

6) 325ml water per 10kg bodyweight "is ideal". Without enough water your strength decreases and your reps too. And you don't recover as quick. Headaches, fatigue and soreness are just a few of the results of not drinking enough water.

7) Yes (for example) to increase metabolism and for cardiovascular purposes perfect.

8) What the hell is that??
Focus on mind muscle connection, this helps grow muscle. Progressive overload is key, for hypertrophy and strength.
Train close to failure. Give it your all! And rest well!
Stick to the basics please!

9) Agreed. I still want my cheat twinkies once in a while though.

10) YES! Protein is the most chronically under eaten macronutrient. Eat your protein!
Eggs & liquid egg whites
Red meat
Chicken & turkey
Fish
Low fat quark
Whey protein

Etc etc etc
That's my opinion.
Hope I could help and have a great day/evening/night!

Stay hard 👊

[trippyistaken]

you shouldn’t workout every single day. Can’t forget rest days!

[xavierschoen]

Gotta love the no soda but only tells you to limit alcohol..💀

[grishawinner]

This is absolutely doable if you live in the gym and earn money living there 😂. Cause with a full time job this ain’t realistic

[valentiapauwels]

Why is nobody talking about the "drinking 4-6L a day"... Drinking excessive amounts of water can lead to hyponatremia, which is a low concentration of sodium in the blood. This can be potentially dangerous, as it disrupts the body's electrolyte balance..

3.5 L for men 2.7 L for women and you're good to go!

[Stop-loss-BoSS]

One gram of protein per pound geeez my kidney stone is acting up ALREADY

[J.Burrough]

Does this kind of exercise prolong life? Could it actually shorten it ?

[Zurowoxx]

Don't workout every single day.

You're simply damaging muscle fibers without giving them time for recovery. Take two rest days separately each week.

[animallife]

Workout 5-6 days a week don’t forget rest days

[MC]

“Gram of protein for lb of body weight” if your above 160 lbs that can be extremely difficult to do while also keeping your overall calories in check. Also protein sources are generally the most expensive type of food

[sande]

If you are unattractive from face... the best method to improve your attractivness is smiling roughly 1 hour a day as hard as you can. This will strengthen your face muscles + increase bloodflow which makes your face more radiant.

[willjackson]

1 beer immediately after an intense workout is key

[alexanderforster]

4-6L of water, not sure I will be out of the bathroom long enough to do a daily workout

[minagelina]

Not if you're an older woman. You react more to stress and less is more. Lift three times a week and handle stress. A little cardio is fine and healthy

[KilledKenny]

Limit alcohol? Avoiding at all cost as it reduces protein synthesis to a great extent

[hopeg]

Been on only water 2 weeks now, some caprisuns and yogurt drinks otherwise, 126gs of protien a day and i weigh 112, and 3000 calories mixed w fats carbs and veggies and no alcohol besides the 4th of July for 2 months now

[InEx]

"Limit alcohol" 💀 blud thinks I'm on a vodka deficit

[stacystacksbeats]

good job everyone is different i give my sacrifice daily as well

[TSDrevs]

F'ing. LOL! screw the diet, just starting working out!

[olaf.]

I would recommend 2.5-3l per day also only when it’s really hot outside or you exercise a lot otherwise its not healthy