Bass Built Fitness

How Do You Lose Weight? 🤔

Eat less calories than your body needs aka calorie deficit.

How do you do that and still eat foods you like?

Track calories.
Understand how many calories are in certain foods.
Find foods you like that fit within your calorie goal.

Can I have ice cream, pizza, or other "unhealthy foods?

Yes.

If you eat that stuff often then find lower calorie versions.

Like how I eat a pint of low cal high protein ice cream every day while keeping this 100 pounds off.

If you don't eat that stuff often then treat yourself to higher calorie stuff occasionally.

Like how I go out to eat, have some drinks, or crush some high calorie donuts a few times a month.

Moderation is what has made this weight stay off for the last decade.

Not trying to be perfect with my diet and never eating anything "unhealthy"

If the way you currently think about food hasn't gotten you to your goals maybe it's time to rethink how you approach your diet.

Stuff that actually matters 👇

1. Eating the right amount of calories for your body and goals

2. Eating .enough protein and fiber most days

3. Staying active and exercising regularly

4. Lifting weights 2-4x a week

5. Doing those things consistently month after month to look, feel, and live the way you want too

Don't overcomplicate it 🤝

Keep getting 1% better

How 6 Months Could Change Your Life For Good

You're not going to build your dream body in 6 months

And you're not going to get rid of years of bad habits in 6 months either

But with 6 solid months of real (and sustainable) healthy habits you'll believe it's possible for you to completely change your life through fitness

Most people go at it the wrong way though so don't be most people

First and most common thing is to go super extreme with it and change everything over night

It works for a bit and you see results fast but the habits are not sustainable so results don't stick

You fall off after that will power wears off and you're back in the same place you started

Scenario 2

You go half in half out with it.

Sometimes you eat better or work out but there's no consistency

Which means there's not much progress to show

So you assume this stuff doesn't work for you, your body, your metabolism, your genetics are messed up

They aren't.

You want to be somewhere in the middle

Pick habits you can do each day but pick the right ones that actually help you make the most progress

-track food
-walk 10k steps a day
-prioritize protein and fiber
-lift weights 2-4x a week

And then give it 6 months

Not focused on perfect but on consistency

Hit your daily targets at least 80-90% of the time.

Most people who read this won't do it

The few who do will see how simple yet life changing this process can be

Keep getting 1% better 🤝

"How can I lose fat here?!"

I get asked this A LOT!

Wish I could give you a better answer but we keep it real here

Lift weight weights and eat protein.

Combined with not eating too many calories is the answer.

You build muscle and shape your body through lifting weights and eating protein.

You reveal that muscle and leaner body by losing fat through eating less.

It takes longer than most of us want to see a difference but this is the "secret" formula.

Don't waste your time doing other things that don't work.

Keep getting 1% better.

How to bulk up meals with bulking up your back 😂👇

High volume low calorie foods are your best friends

You get to eat more so you're more satiated and less hungry after meals

While adding very few calories so you can lose weight and keep it off

Eating a entire pound of strawberries is 150 calories

Adding an entire bag of frozen broccoli to your meal is 120 calories

Eating an extra half chicken breast is only 140 extra calories.

Moral of the story is eat more fruits, vegetables, and lean protein if you want to make fat loss seem easier 🤝

Keep getting 1% better

Confidence doesn't just come from losing a bunch a weight

Confidence is built through doing the things required to lose a bunch of weight

There's plenty of people who look great but have tons of insecurities and body image issues

So losing weight or getting fit doesn't guarantee you be confident

What I've found though through losing 100 pounds is the things required to lose weight builds confidence

-showing up for yourself day after day
-keep small promises to yourself when you don't feel like it
-staying disciplined because you care about your health
-making sacrifices today for a better you tomorrow

None of it seems like a big deal but it is

By following through you become someone you can trust

That's where confidence comes from

Being able to look in the mirror, say you'll do something, and know you'll do whatever you need to do to make that happen

And in that process of keeping those small daily promises you lose the weight, build the muscle, and get fitter too

Focus on what you can do today to get you closer to who you want to be

Keep getting 1% better 🤝