Hey Friend,
Most people wait until January 1st to "get serious" about fat loss... but if you want to be 30 pounds lighter by the end of 2025, the time to start is NOW.
Here's the exact system I'd follow if I woke up 30 pounds overweight and needed to drop it ASAP!
Step 1: Cut Alcohol
Alcohol puts the brakes on fat loss. During a fat loss phase, go alcohol-free so your body can burn fat efficiently.
Step 2: Focus On Your Nutrition Numbers
Protein: 1g per pound of goal bodyweight
Carbs: 1g per pound of goal bodyweight
Fat: 0.4g per pound of goal bodyweight
👉 Example: If your goal is to weigh 200 lbs
→ Eat 200g protein, 200g carbs, 80g fat daily. Spread across 4 meals.
Step 3: Drink More Water
Hydration = energy + fullness.
Drink 500 ml of water upon waking, drink water between meals, and before / after eating.
Step 4: Strength Train 3x/Week
Muscle = your fat-burning engine.
Focus mostly on doing big compound lifts and working your major muscle groups in balance and proportion.
Step 5: Walk Daily
Walking is the most underrated fat-burning exercise because it's gentle on the body, you can do it frequently, and it won't hinder your recovery from weight training. The more walking you do, the better it is for fat loss.
Step 6: Track Relentlessly
Track your bodyweight daily, but don't get distracted by the day to day fluctuations. Take your average bodyweight for the week and use that number to gauge how your weight is changing overtime.
Measure your waistline measurement every 2 weeks.
Take progress photos of yourself every month.
👉 Fat loss isn't about being perfect - it's about being Good Enough and Good Enough Consistently!
This is the same system my Muscle After 40 Blueprint Coaching Students use to lose stubborn fat, build muscle, and feel energized again.
✅ In fact, this is the same system that Brett used to drop 27 pounds and get visible six-pack abs - while gaining lean muscle in the process 💪
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