How to lose weight and gain muscle simply explained in less than 15 minutes...

Seven things to incorporate to reach and maintain your goals:

1.) Maintain a calorie deficit. Anywhere from at least 25% to 50%

2.) Your eating habit is 80% of it. Eat whole foods, high protein foods, strive to eliminate fatty, processed, fried, and high sugar foods.

3.) Stay well hydrated with no less than 1/2 gallon to 1 gallon of water a day.

4.) Get a good nights sleep. At least 7 to 8 hrs a night.

5.) Exercise 4 to 6 days a week for about an hour by leveraging muscle groups (aka "BroSpits"), highly incorporate weight and resistance training with progressive overload.

6.) Measure your exercise, steps, calories and macros with an device such as a FitBit and app. and consider an accountability partner

7.) Eat at least .80 grams of protein to 1 pound of body weight.

#LoseWeight #GainMuscle #GetFitStayFit