Fast Five Newsletter (Do This... In 6 Months You'll be Unrecognizable, The 6 Things You've Got Wrong About Fat Loss)

Happy Friday!

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Here are 2 fitness tools, 2 dieting tips, and a quote for your mindset this week.

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2 Fitness Tools

1. Read This if You're Afraid You'll Get "Bulky" Lifting Weights

Last time I checked Arnold didn't just snort some pre workout and run into a barbell to win the Olympia...

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Building muscle takes time...

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and then some.

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You're not gong to just wake up looking huge and jacked one day out of nowhere.

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You can lift heavy, and focus on building muscle with NO FEAR of getting bulky all a sudden.

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This will actually make you look more "toned" not for the fact that you're toning muscle...

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but for the fact a person who has more muscle mass will be showing more definition (even more with a lower body fat %).

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Toning isn't something that actually happens.

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Instead, you can focus in on either dropping body fat or building muscle at a time.

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Or focus on maintaining your current weight if you like your level of leanness and slowly building more strength at that weight and therefore muscle.

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Keep lifting ladies and gents! ? 2. If You Did This for 6 Months... You'd Look Completely Different

If you:

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-Lifted weights 3-4x a week

-Did cardio 3-4x a week

-Slept 7-8 hours a night

-Drank enough water

-Ate the right # of calories/protein/fiber for your goals

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In 6 months you'd be unrecognizable.

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The majority of the population fails to do any of these on a consistent basis.

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Before you start to think you need to:

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-Do keto

-take special supplements

-eliminate certain foods

-do crazy intense hiit workouts

-do a detox

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Make sure you're hitting all the above.

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Because that's what actually moves the need when it comes to your health.

2 Dieting Tips ?

1. 6 Things People Get Wrong When They're Trying To Lose Weight

I've helped hundreds of regular men and women just like you lose the weight for good.

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Here are the 6 things most people get WRONG when trying to drop body fat...

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Before we start, remember this...

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You can lose weight while still enjoying the foods you eat.

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You don't need to cut carbs, skip social events, and miss out on your favorite foods.

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1. They have an ALL or NOTHING mindset when it comes to dieting.

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You'll yo-yo diet when you try to restrict and eliminate food from your diet.

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If you say you CAN'T have something, you set yourself up for failure.

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2. They NEVER address WHY they gained the weight in the first place.

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What's the source of overeating for that person?

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Emotional eating, stress eating, lack of planning, busy schedule, etc.

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If you're not drilling down to the WHY AND HOW you gained weight, you're not dealing with the root of the problem.

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3.They fall for fad diets.

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Keto, carnivore, or a 21-day detox isn't the answer for sustainable weight loss.

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Would you make your 6-year-old go Keto or carnivore or do a detox?

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Probably not!

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You need to eat the way you intend to eat the rest of your life in order to lose the weight for good.

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4. They don't plan for what they enjoy.

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Think you're going to only eat turkey and green beans at Thanksgiving?

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No cake on your birthday?

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Pretend date night out and appetizers don't exist?

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You have to INCLUDE those things in your plan so you can enjoy them guilt-free.

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You're much less likely to overeat when it's a part of the plan and not a "cheat".

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5. They UNDERESTIMATE how many calories they're actually consuming.

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"I'm only eating like a 1000 calories and not losing any weight!"

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Well, have you ever used a food scale?

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Or tracking the oil, and butter you cook with?

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Or the bites, nibbles, slurps, and gobbles you take when no one is looking?

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If you're not losing weight you're either either not tracking well enough or not being consistent enough.

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6. They Aren't Patient?

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If you slowly gained weight over YEARS Do you think you can lose it all in 12 weeks?

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Probably not.

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It's normal to have your weight "plateau" for a week or two even if you're doing everything right!

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Weight loss is an up-and-down process, but remember it's normal and healthy for your weight to fluctuate!

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Instead, COMMIT to following through and being consistent knowing the weight will come off as a result of that consistency.

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2. Only 51 Days Till New Years...

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"Should I wait until New Years to try and lose weight?"

Sure.

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Meaning yeah you can spend the next 2 months eating whatever you want and put on another 10lbs before January 1st like you did last year...

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OR

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You can utilize this time to ACTUALLY get realistic during the holidays.

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Notice no one is doing KETO and CARNIVORE at your Thanksgiving dinner...

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It's a "cheat day" for them.

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Well....

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If you have to "cheat" on your diet it's probably not a realistic or sustainable diet!

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Instead when your diet INCLUDES enjoying yourself at holiday dinners and enjoying your social life...

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You can actually take accountability for the food you're eating and start to lose weight!

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Don't use the next 2 months as an excuse to eat whatever and kick the problem down the road...

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Instead, plan to enjoy the 6-8 holiday events out of the next 51 days and STILL lose weight.

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Do this by creating a calorie deficit on those days between the events...

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Tracking your weight...

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And making sure what you're doing is realistic and enjoyable for you!

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Then you can enjoy the holidays guilt-free and know you're already making progress before the New Year!

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A Quote to Think About Today

"Thinking you need to just "lose" weight is the problem. The solution begins with realizing you need to GAIN new habits and remodel your daily routine with effective countermeasures against old habits. That's a whole different ball game & mindset from merely "losing" something."

-Alan Aragon, Evidence Based Nutritionist?

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Hope you have a great weekend!

Best, Nate Brown Fast and Swole Training ?

PS. Here are a few ways I can help you more

1. If you want to be personally coached by me through your fat loss journey on a diet with ZERO food restrictions, no BS supps, and without killing yourself in the gym message me "Ready" and I will get you the details on my 1-on-1 online coaching.

2. If you want to join my free Facebook group of like-minded individuals looking to get in their best shape ever after 30 message me "Group" and I'll send ya the link.

3. If you want my 7 Step Checklist on How to Lose Fat At Any Age message me "Checklist" and I'll send it your way.