Here's what I got for you today!

I got 4 things that if you do over the next week consistently I guarantee you will take it to the the next level. Now, if you are on a custom meal plan this is potentially not for you because you are already dialled in. I’m talking to the people, who are a little lost right now, who potentially don’t know why the scale is stuck, and don’t know what to do.

sweet potatoes

1. Replace all your carbohydrates with sweet potatoes

I’m talking about processed, unprocessed, refined, basically doesn’t matter what it is. And I’m not talking about vegetables because they are not an active carb. I want you to replace 100% of your carbohydrates with sweet potatoes. They are not only an excellent source of vitamin A but also a very good source of vitamin C, manganese & vitamin B6. Additionally, sweet potatoes are rich in dietary fiber, niacin and have many other health benefits. Let’s not worry about the amount although you can use your fist and add that to each meal. For example, use half of your fist if you want a little snack.


2. Half your bodyweight in ounces

To determine your normal hydration needs, calculate your body weight in pounds, divide it by 2 and drink that many ounces of water each day. For example, if you weigh 200 pounds, you should drink 100 ounces of water a day! It may seem like a lot but water is essential for the proper circulation of nutrients in the body. And staying hydrated can serve as an appetite suppressant because sometimes we think we are hungry,when we are actually thirsty.

glass of water
protein portion size

3. Palm size piece of protein with every meal

Your palm determines your protein portions. We are talking about lean protein here. No matter if it’s chicken, beef, turkey, lamb, you should consume palm-sized portions of protein with each meal. But here’s the catch – eat your proteins before you eat your carbohydrates or your fats. The idea behind that is because protein is the most satiating of the macronutrients it has got the highest thermic effect of food. This means it takes your body more  time to digest it which actually means you burn more calories digesting protein than your carbs or your fats.


4. Drink 8 ounces cup of coffee

Many of us rely on our morning cup of coffee to help us feel more alert, but new research shows that it can actually help us perform better in the gym, too. From my personal experience, I can guarantee you that BLACK coffee, consumed 30 minutes prior to exercise, can improve your performance and actually help you lose weight. So, next time you drink your coffee be sure to stay away from sugar, cream, caramel, etc.




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