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?