20 steps to simple fat loss Day 3

9 - eat .8 grams of your weight in protein - again this has to do with your macros and calories. If you are confused where to start, this is a good starting point because .8 grams is a good spot for lean muscle idea not your actual weight.

10 - write down at least 3 small goals per day - win small daily. You don’t have to be perfect everyday or every week. But when you begin the process of winning small daily, you feel accomplishment. I do 100 pull ups, 100 pushups , and walk 10000 steps a day. That is my three goals I have to hit.

11 - take cold shower - this really works. It lets your mind be at ease, helps with muscles, and allows you to focus more. Try thinking about work or finances or something with cold water all over you, it’s almost impossible.

12 - focus on big lifts first - if you can, hit those big lifts first. If you wait on them to warm up, you will be tired or not want to do it or maybe not hit good form and possible injure yourself.