Fast Friday Newsletter (How to Make Progress in the Gym EVERY WEEK, Why You SHOULD Have a Big Breakfast for 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. How to Make Progress in the Gym EVERY WEEK

You don't.

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Progress isn't linear.

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Whether we are talking about your performance in the gym, your weight loss, or building your portfolio.

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Progress is up and down...

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Weight drops and then it goes up again...

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You will lift heavier weights one week and the next you're not able to get as many reps.

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The key is...

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Focusing on consistency and controlling what you can control.

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You CANNOT control if the scale will go up or down.

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You CANNOT control if you will be able to lift more weight or do more reps your next workout.

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You CAN control whether you show up or not though.

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Doing your BEST which may mean hitting a new personal record or just simply crawling onto the treadmill that day.

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I answered this question for a follower on instagram and I thought it was important enough to share here.

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Progress can be measured many different ways, but it's also important to set realistic expectations for yourself.

2. How to Build More Confidence

Have you been struggling with self-doubt, lack of motivation, and seemingly spinning your wheels in life?

This is what you need to start doing to build unshakeable self-confidence!

DEVELOP A GROWTH MINDSET

This means that where others see a problem, you see an opportunity.

Where others see something as a failure, you see it as an opportunity to learn from.

When you have a growth mindset you can recognize the little things you need to do every day to keep progressing.

Practicing, reading, and learning more to better yourself every day is a great place to start!

FOLLOW YOUR FEARS

"If you want something you have never had, you must be willing to do something you have never done."

The quickest way to build confidence is to put yourself out there.

Where your fear lies is the DIRECTION YOU NEED TO MOVE TOWARDS.

If you’re worried and nervous about working out at the gym instead of at home, guess what. You know EXACTLY what you need to do next to move forward.

Get YOUR BUTT TO THE GYM, you will build more confidence after doing so, I guarantee it.

Where the fear is, head there.

This is what makes fear a useful tool, it tells you exactly what you need to overcome next.

GET RID OF YOUR TOXIC ENVIRONMENT

Have friends and family that pull you away from your goals, and tell you that you can’t accomplish something?

Cut them off.

Ending friendships and relationships with people who are toxic to your life is so important.

Surround yourself with people who are constantly growing, support you no matter what, but also are honest with you when you're wrong.

Cut out the toxic people immediately to improve your life and your chances of success.

DON’T STOP MOVING FORWARD

Never stop moving forward. As Michael Jordan’s trainer Tim Grover says, “If you’re not moving forward, you're moving backwards.”

Constant forward momentum is the key to long term success!

Even if it's just doing the minimum or absolutely crushing it that day, keep moving forward!

2 Dieting Tips

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1.Three Steps To Lose 30lbs this Summer

Step One:

Track your calories accurately every single day.

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Aim to be between 100 calories above and below your goal body weight x 10.

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This gives you flexibility while hitting a deficit.

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Step Two:

Track your weight every day first thing in the morning.

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Now you can compare each week's avg. to one another to see if you're making progress.

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If you MISSED days tracking then it's about increasing your consistency tracking NOT decreasing your calories.

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Step Three:

Change your food environment.

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You have to become the person who is at your goal weight.

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What does this mean?

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Acting like that person and practicing the habits they practice now.

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One of those is buying more whole foods, fruits, vegetables, and pre portioned snacks.

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When these are the foods you bring into your house it is much easier to stay on track and hit your calories.

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Meal plan, grocery shop, and prep things ahead of time to make your life easier.

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When you do this and stay consistent in your process it's only a matter of time until you reach your goal!

2. Intermittent Fasting? Why You SHOULD Have a Big Breakfast

You may think skipping breakfast is a good idea...

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But take it from a guy who did intermittent fasting for over 8 years...

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It's not that great.

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You end up being really hungry by the time lunch rolls around and are developing this weird relationship with food.

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Don't get me wrong I do think there can be some benefits for people going through intermittent fasting.

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One being learning it's okay to feel hungry sometimes and not knee jerk respond to that hunger.

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However I believe the cons outweigh the pros.

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I developed a fast to binge mentality where I was eating very large dinners and not much during the day.

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I had to spend a couple of years undoing this mentality around food so I wouldn't recommend it.

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Not only that... but it makes no difference to the amount of weight you lose.

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That, you guessed it, is determined by your calorie deficit.

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Instead when you wake up and eat a quality breakfast you can go into your work day feeling fueled and not already just thinking about when is lunch.

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Don't be afraid to eat a good sized breakfast, find what feels good for you.

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For example this morning (and most mornings for that matter) I had air fried potatoes, chicken sausage, scrambled egg, black beans (don't knock it till you try it), and avocado all mixed up in a taco bowl.

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It's around 500 calories but has a lot of protein fiber and healthy fats in it.

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Having that literally under my belt to start my day sets me in the right mindset around food and also gives me some quality nutrition as well.

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I would encourage you to reexamine your breakfast routine and ask yourself, "How is this working for me?"

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It may be adjusting the amount you're having for breakfast, or even what you're having completely.

?Give it a try this week!

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A Quote to Think About Today

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"First say to yourself what you would be; and then do what you have to do."- Epictetus

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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

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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 having to do hours and hours on the treadmill message me "Ready" and I will get you the details on my 1-on-1 online coaching.

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2. If you want to join my free Facebook group of like-minded individuals looking to get in their best shape ever after 30 reply "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 "Checklist" and I'll send it your way.