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change, not just a temporary fix. Set realistic goals and celebrate your progress along the way.If you truly want it, you would work for it.Do not make any excuses<h2 id="72e2">How to lose Weight/Burn fat</h2>You need a calorie deficit if you want to lose weight and burn fat.A calorie deficit means you consume fewer calories than your body burns. This fundamental principle is based on the law of thermodynamics: if you consistently expend more energy (calories) than you take in, your body will use stored energy (usually in the form of fat) to make up the difference, leading to weight loss.To achieve a calorie deficit, you need to know your maintenance calorie and then subtract it with 200–500 calories.There are plenty of calorie calculator on google. Search it up and find your maintenance calorie.<h2 id="e105">How to build Muscle/Strength</h2>Perform exercises with proper form to target the intended muscle groups and reduce the risk of injury. Consider seeking guidance from a fitness professional if you’re unsure about your form.Focus on the eccentric when lifting the weight and

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go slow and feel the muscle connection.Track your progress and go harder next time. For example increase the weight, set or reps and go to almost failure on your working sets. For muscle growth I recommend going 6–12 reps. But you must go until you almost fail.Instead of eating in a calorie deficit. Eat in a calorie surplus. I recommend going on a lean bulk. Eat your maintenance calories + add 200–500 calories extra.Make sure to eat your proteins, atleast 1.5–2x per kg.Drink plenty of water + Sleep minimun 7 hours for maximum muscle recovery.For strength, focus on compound exercises. Such as, deadlift, squat and bench press and go for a rep range between 1–5 reps. Most importantly, lift heavy.Before I finish of this blog post. I just want to remind to you guys that NUTRITON is everything. What you eat matters when trying to build muscle or burn fat. Remember to build muscle, eat 1,5–2x your bodyweight (kg) and eat in a calorie surplus.To burn fat/lose weight eat in a calorie deficit. Proteins are important aswell!Wish you guys the best,Tony</article></body>

How to get in the best shape of your life in 2024

How is your fitness journey going?

Are you still going at it or did you quit already?

Every new year, people have this extreme motivation to change their lives.

Do many people do it?

No.

With this blog post, I just want to tell you guys:

Welcome to a transformative journey towards achieving the best shape of your life in 2024!

I will try to keep it short and simple so you guys can actually finish and gain knowledge without getting bored.

Mindset Matters

Your journey to peak fitness starts with a powerful mindset. Embrace a positive and resilient attitude, viewing each workout as an opportunity for growth. Recognize that this is a lifestyle change, not just a temporary fix. Set realistic goals and celebrate your progress along the way.

If you truly want it, you would work for it.

Do not make any excuses

How to lose Weight/Burn fat

You need a calorie deficit if you want to lose weight and burn fat.

A calorie deficit means you consume fewer calories than your body burns. This fundamental principle is based on the law of thermodynamics: if you consistently expend more energy (calories) than you take in, your body will use stored energy (usually in the form of fat) to make up the difference, leading to weight loss.

To achieve a calorie deficit, you need to know your maintenance calorie and then subtract it with 200–500 calories.

There are plenty of calorie calculator on google. Search it up and find your maintenance calorie.

How to build Muscle/Strength

Perform exercises with proper form to target the intended muscle groups and reduce the risk of injury. Consider seeking guidance from a fitness professional if you’re unsure about your form.

Focus on the eccentric when lifting the weight and go slow and feel the muscle connection.

Track your progress and go harder next time. For example increase the weight, set or reps and go to almost failure on your working sets. For muscle growth I recommend going 6–12 reps. But you must go until you almost fail.

Instead of eating in a calorie deficit. Eat in a calorie surplus. I recommend going on a lean bulk. Eat your maintenance calories + add 200–500 calories extra.

Make sure to eat your proteins, atleast 1.5–2x per kg.

Drink plenty of water + Sleep minimun 7 hours for maximum muscle recovery.

For strength, focus on compound exercises. Such as, deadlift, squat and bench press and go for a rep range between 1–5 reps. Most importantly, lift heavy.

Before I finish of this blog post. I just want to remind to you guys that NUTRITON is everything. What you eat matters when trying to build muscle or burn fat. Remember to build muscle, eat 1,5–2x your bodyweight (kg) and eat in a calorie surplus.

To burn fat/lose weight eat in a calorie deficit. Proteins are important aswell!

Wish you guys the best,

Tony