Eat 1 gram of protein per pound of goal body weight, lift heavy 3-4 days a week for 5-12 reps, then walk 20 minutes on an incline treadmill. A 500-calorie daily deficit for eight weeks can drop 10-20 pounds of fat while building muscle, tracked by how clothes fit, not the scale.
Eat 1 gram of protein per pound of your goal body weight. Incline treadmill walk for 20 minutes after you lift weights. Lift heavy weights for 5 to 12 reps, 3 to 4 days a week. Eat protein every 3 to 5 hours. Cut back on how much alcohol you drink. Walk at least 7,000 steps per day. Do not judge your progress by the number on the scale. Go by how your clothes fit and how your progress pictures look. Do not eat too few calories. You won't build muscle. Eat in a 500-calorie deficit per day. Do this for 8 weeks and I promise you can lose 10 to 20 pounds of pure fat while building muscle like our client Mercedes. If you want extra help, you can click the link in my profile.
