How I lost 14 pounds of fat in my first month by following these simple steps every day.

How I lost 14 pounds of fat in my first month by following these simple steps every day.
  • Water - first thing I do every day is drink a large glass of water. At least 14 ounces. Then I drink 2 glasses with every meal. My minimum goal 100 ounces per day.
  • Protein - 30 grams within 30 minutes after waking up. Sometimes protein shakes, most days eggs or plant-based protein. Minimum of 100 grams per day. Since I am a big guy, I try for 120.
  • Weight Training - I can't stress this enough. 3 times a week minimum. Focus on the entire body. See articles for my workouts. Muscle development is key to fat loss. 
  • Cardio - I am a runner so this is easiest part and is actually in my comfort zone. 3 times a week. I do a minimum of 30 minutes most days of easy running when not training for a race. See my articles for how to get started running. 
  • Meals - I try and get protein with every meal and complex carbs. I need the carbs when I am working out consistently.  
  • Rest - At my age I need days off to recover. It keeps me from injuries and overtraining. I am much stronger after rest.
  • Stretching - I stretch every day.  At my age it's needed. When I don't stretch regular I get tight and injured easily. Just 10 or 15 minutes before and after workouts. 
  • Cutting yourself a break. - I am going to mess up. I am going to miss workouts due to life. I am going to eat too much and not hit my daily goals. Leran form mistakes and get back at it. Each day is a new change for progress. Progress not perfection.

See My Blog to follow my progress.