Losing weight

How to lose weight gradually.

I studied exercise science in the past and I just wanted to post this "recipe" somewhere because I can't sleep.

Build muscle: muscle burns more calories at rest, it's tricky if you're poor though because that means you'll need to eat more protein and fat which costs money.

Cardio: gives you energy before building muscle. Breathe in through your nose and out through your mouth to utilize the oxygen better (nose>straight to brain, bunch of science stuff.) This will also train your heart rate for bigger things and helps stuff like depression and anxiety.

You may think cardio is dumb because it only burns calories at the moment but honestly unlike with building muscle you won't feel hungry and tired all the damn time. Cardio is basically the on demand energy boost that burns calories for a moment while muscle keeps burning them over time.

Eat low carb or hardly any carbs: carbs are weird, they're technically energy but most of our carbs come from processed food from shit we wouldn't eat in a million years if there wasn't advertising. Carbs are not a useful source of energy, there are studies stating using carbs as energy just feels shittier and you're better off with mct oil + caffeine pills, B12 or even taurine. Processed carbs even hurt the teeth and the gut micriobiome. They make you hungrier and less importantly they give you wrinkles.

Avoid added sugar: a carb in general is just drug like energy entering your body and it stays with you if you don't use it, e. I things like beer gut, alcohol, sugar and carbs just add onto visceral fat. (Fat coating essential organs, aka tummy fat.) Like other carbs it can also rot teeth. (Yes even bread can rot teeth like crazy.)

TL:DR

Assuming you have a gym membership:

Workout routine: sprint for 20-48 seconds until your brain feels different. 10-12mph (Yes this happens)

Leg press 50-100% of your body weight.

Deep barbel squat like 20lbs and see how you do.

3-5 times a week

Eat keto meals

Use arm machines if you want to.

No gym membership:

Sprint outside 20-48 10-12mph

Squat 100 times until your legs burn, maybe 3-5 times a week.

Hold onto a weight to make it more intense.

Eat keto meals

Remember to stretch.

Obviously you don't have to precisely follow this but if you do remember the point of exercising is to eventually evolve to be stronger so it's important to push yourself a bit.

I use a calculator to count my reps and I always go to 100, if I'm burning like hell then I stop or I go until failure.

Remember you know somethings happening if there's a burn, a burn is good.

Keto is pretty easy honestly just eat avocados, prosciutto, eggs, cheese, chicken, cauliflower rice with butter meat vegetables you name it. Count calories and maybe stay within 1500-1600.

For next day muscle pains stretch and take a painkiller and eat lots of protein.

Stretching is important before and after exercise.

You may not want to enter ketosis, that's fine, the point is a lot of processed carb foods just make you hungrier and don't have real nutrients. We have studies linking bread to Alzheimer's nowadays I mean there's no real reason to eat them other than to get high off the carbs. (Which happens kinda while eating low carb.)

Take advantage of spices and old fashioned ways of cooking things, spices make everything yummy as hell with hardly any calories. Garlic, chili powder, cumin, dill, rosemary, you name it, spices are awesome.

You may be wondering if counting calories alone will do the trick, but there's nothing stopping you from just binging at night after counting your calories to the T. Cutting out addictive substances like starches and carbs prevents that and exercise is just another buffer. In fact you can do 2000 calories with exercising and keto.

Honestly do what feels good for you.

Another great source for all this gobbledegook is Thomas Delaur on YouTube.

I've saved you the trouble of learning that the food industry is basically poisoning us with cheap carbs even though we knew about keto years ago (look at Atkins and other food services) and companies decided to profit off of it instead of just telling people to avoid flour/corn/potatoes.

There are also keto/low carb frozen dinners you can find that are so damn filling while only being like 140 calories. It's whacky but do it safely because I once was losing a pound a week because I just wasn't addicted to junk as much and I wasn't getting as hungry. I now have to eat cheeseburgers every so often so I don't lose my curves lmao.

Also protein shakes are easy mode but they cause the runs over time. And if they have casein/whey it'll need to have enzymes so you don't fart yourself to death (pointing to myself who bought pure whey without enzymes like a dummy.) Fortunately lactaid makes chew tabs.