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MM
Learning Curve, Patreon

Belly Fats Kills

Belly fat causes heart attacks in men between the age of 35-69. Here’s how you build a flat belly in 30 days.

 

1. Drink More Water (2-4L depending on activity)

  • Healthy skin

  • You look younger

  • Better metabolism

  • Gets rid of cravings (sparkling water)

 

2. Eat Nutrient Dense Food

  • High energy

  • Helps metabolism burn fat

  • Prevents disease and obesity

  • Vitamins, minerals, amino acids

 

3. Get Better Sleep

  • Comfortable bedding

  • Completely dark room

  • Asleep by 2200hrs if possible

  • Cold room temperature (17-20 Celsius)

** 321 Rule:

  • Don’t eat 3 hours before bed

  • Don’t drink 2 hours before bed

  • No screen time 1 hour before bed

** How to relax in the evenings:

  • Eat blueberries

  • Eat dark chocolate (70-100%)

  • Drink magnesium + L-Theanine

 

4. Exercise or Physical Labour

  • Lift weights 3-5x a week

  • Weights burn more calories than cardio

  • Walk 10-20k steps a day for optimal health

  • Sore muscles = growth hormone spike that burns fat

 

5. Avoid People Who Stress You Out

Spend time with people who

  • Exercise

  • Eat healthy

  • Open minded

  • Take responsibility

  • Hold you accountable

** Hang out with 5 fit people, and you’ll be the 6th.

** Stress = Cortisol

** Cortisol turns protein, fat and ketones into sugar.

 

6. intermittent Fasting

When you eat within a time of 4-8 hours a day, you give your digestive system rest. you will have:

  • Clarity

  • More energy

  • Fewer cravings

Ask your doctor before you fast and if you fast for 1-3 days, you’ll need these:

  • B vitamins

  • Electrolyte drink

  • Sea salt (mix with water)

 

7. Avoid These

  • Carbs

  • Alcohol

  • Too much sugar

** these increase insulin levels and high insulin stops fat burning (interrupts ketosis)

 

8. Don’t Try to Be Perfect

  • Eat 80% healthy

  • Eat 20% whatever you want

Trying to be perfect creates unrealistic expectations you can’t stop thinking about. Strive for excellence, not perfection.

 

9. Have a Strong Why

Do you want to:

  • Play with your kids without getting tired?

  • Live to see your kids get married?

  • Tell stories to your grand children?