Hey It’s Mario; and this is what you need to know:
Diet really is the key to getting lean. Certainly exercise can be considered essential, but it’s also accurate to state it’s a secondary focus. Getting lean (a relative term I define as around 12% for men and 22% for women) is like tearing off a band-aid; just do it and get it over with. The challenge is that most people don’t want to do it, but that is precisely the reason to focus on easy, effective execution for a brief period of time and create enough positive feedback fast enough to get you to the finish line.
Eating to be healthy is great, but that health principle need to be applied more precisely to get lean as well. In general, eat green and lean (proteins and veggies at meals) and throw in avocado and coconut oil for essentials fats. Stay away from carbs during the week. Soda? NO. Booze? 1 on the weekend. Simple and executable. Is that everything? No, but if you are going to focus on easy, effective execution, keeping your day in day out meal choices focused to 8-12 choices wastes to extra energy in getting it done. Less thinking more doing.
Effective execution is the key. Do the following and combine it with some form of interval sprints for 10-20 minutes 4 times a week and you should drop a 3% every 2 months or less.
Step 1: gut health and hormone hack: apple cider vinegar and epsom salt baths. Refer to my other articles on how to use them. Or an internet search.
Step 2. Shopping list: Eggs, 4 different animal proteins you like, protein powder, corn tortillas, 5 types of vegetables you like , a sprout kit, 3 low glycemic fruits you like, and coconut oil, and avocados. Organic is better. Guess what? You are set for Monday thru Friday.
Step 3: Organizing meals.
a. protein shake for breakfast: your protein powder, coconut oil, and one of the fruits
b. wrap for on the go: animal proteins, your sprouts from your sprout kit, and 1,2 torillas. Quick and easy lunch.
c. lean & green dinner. the animal protein, the steamed vegetables, avocado.
Sweat 4 times a week: refer to my article on skyscraper sprints.
Get a plastic skin fold caliper and learn to use it. Pinch yourself once a month. Get it done, and spend your life enjoying it.