healthy diet to build muscle and lose fat



you know what i hate? those bodybuilding videos where it's likea dude standing there with his shirt off rambling for 15 minutes, just to give you 1 -------tip, and then it's some complicated shit that you're never even gonna use anyway! when i started working out, there was so muchinfo, it was basically the same as if there was no info! i was like, "dam, i don't care about allthis extra stuff, just tell me what the ---- to do!" so in this video i'm gonna tell you specificallyhow to work out, and how to diet, so you build

the best body ever. this is targeted at beginner and intermediatelevel guys. i know there are tons of different thingsthat work, but instead of giving you a boatload of options i'm just gonna tell you one thingthat's guaranteed to work. and how do you know it works? because it's exactly what *i* did. first, lifting weights. • for the first month, lift 3 days a week. do 4 sets of each exercise, 10 reps per set,2 minute rest between sets, so your body can

get used to weightlifting. if the only weight you've ever lifted wasyour ---- last night when you were on pron hub, you don't want to hit the gym and start liftingheavy as ---- on day 1, because it'll be bad for you. • you should do compound lifts. this is ---- that hits multiple muscles. examples: bench press, deadlift, militarypress, squats. • that's it. • once you’ve been lifting for awhile,you want to up the intensity and start lifting

heavier. doing anywhere from 5-8 reps per set. you also want to split up your schedule tohit two muscle groups a day. this is what my schedule looks like: monday:chest & triceps, wednesday: back & biceps, and friday: shoulders & legs. some people like to do one muscle group aday and that’s fine, but i'm gonna recommend doing 2 a day. • the most important thing to keep in mindis to that you want to hit about 12 sets per muscle group.

so for chest you could do incline bench press,flat bench press, and chest dips, each for about 4 sets. • bonus tip: you only need to lift for 1hour max each time. being in the gym for 2 hours a day is pointlessespecially for beginners and intermediates. second, cardio. • a lot of guys who lift don't do any cardio,but i like to do it for a couple of reasons: (1) burning calories through cardio is a lotmore fun than eating 1 less meal each day, and (2) it's good for you to stay fit anyway. if you get winded running half a mile, you'restill gonna look pretty stupid regardless

of how good your six pack is and how big yourbiceps are. • during your first few months of lifting,i recommend doing cardio 3 days a week, after you lift, for about 20-30 minutes. just jog on a treadmill, do the elliptical,have --- with some hot girls, whatever you feel like, switch it up and use it as an opportunityto try different things. • once you've been working out for awhile,you can ramp up the cardio. i like to do interval training, which is whereyou go fast and slow in intervals. for example if i'm on a treadmill, i put itup to the max speed and do that for 20 seconds, then i cut it down to a powerwalking speedand do that for 40-60 seconds, and repeat

that cycle 10-15 times. that's it. you can do it on a treadmill, or outside,or on the elliptical or the bike or any machine other than the stairmaster. i like to do this for 2 reasons: (1) it'sa lot more fun, (2) it doesn't take up as much time, and (3) it allegedly burns a higherpercentage of fat than regular cardio. i say allegedly because some people disagree,but i've always had better results with intervals, so i recommend it. just keep in mind that you should start intervalsonce you're already used to lifting, because

it is a lot more intense than regular cardiowhich means it can cut into your recovery, so if you're just starting out you don't wantto go too hard or you can get injured. third, diet. • for your diet, all you really need todo is: (1) eat healthy stuff . don't make a big deal out of this, just eat stuff that youthink is healthy, like vegetables, fruit, potatoes, rice, beans, and so on, and avoidstuff that you think is unhealthy, like candy, soda, and cheetos. you don't have to over complicate it. (2) take a general estimate of how many caloriesyou eat right now.

if you eat a pretty regular diet it's probablyabout 2000. if you eat 3 meals a day and you also pigout on snacks while you watch netflix at 2am, then it's probably about 2500. now, when you start working out, you wantto put on muscle, so you're gonna eat about 500 calories more than you usually do. as long as you work out hard, do your cardio,and eat clean, you'll either gain very little fat, or no fat at all, so you don't need toworry about that. if you do find yourself putting on fat, thendon't even worry about it, it just means you're eating too much, so all you need to do iscut down on how much you're eating, and that's

it. (3) if you're already fat, and you want tolose fat, then instead of adding 500 calories to your current diet, just subtract 500 instead. simple. you don't have to count calories, you canjust eyeball it, but if you feel like you're not seeing results fast enough and you wantto do it then go for it. so that's pretty much it. in summary, lift 3 times a week at first,then progress to 5 times a week. do intervals for cardio.

eat 500 calories more, or 500 calories less,depending on whether you're currently skinny or fat. i'm also gonna write out the exact workoutsthat i did this week as well as a full list of exactly what i ate, in the descriptionbelow, you don't have to follow it exactly, i'm just gonna put it there to show you what*i* do, so you get the basic idea. see how simple this ---- is? outro: hey!

healthy diet to build muscle and lose fat,want me to do another video about fat losstips? then comment below and let me know.

and stay tuned for next week's video: howto dress well, because once you have a nice body, you can complete the look by gettingit into some nice clothes too.