Author Archives: Jacobhance

Step 1. Be in a caloric defecit Step 2. Eat low calorie high volume food Step 3. Count protein and calories Step 4. Quit chasing fad diets such as keto, fasting, carnivore, and Atkins

1. Eat 1 gram of protein per pound of body weight 2. Have set till failure in your workout🔥 3.make sure you have active rest days💪🏻 (i perfer doing cardio) 4.make sure to do cardio at least 2 hours from your workout 5.focus on form and squeezing rather than amount of weight 6.hit each mainContinue reading “How to maximize your gains in the gym”

Barbell squat – 4×8-10 Air squats 4×8-10 Dumbbell rdl 4×10 *slightly bend at knees, hinge at the hips and push your butt back* Leg press 4×10 *don’t lock your knees at the top* Side lunges 4×6 each leg Leg extension 4×8 Leg curl 4×8

1. Helps muscles produce more atp (energy) 2. supports many other functions that increase muscle mass (Igf-1, cell swelling, reductions in myostatin) 3. Improves high intensity exercise performance 4. Speeds up muscle growth 5. It is one of the most widely researched supplements in the world

1. Be in a caloric defecit and don’t wing your nutrition you’re only cheating yourself 2. Lift heavy to maintain muscle mass 3.be patient,Consistent, and slow. Don’t give up you’re not going to see progress overnight. 4. Drink lots of water 💦 (I recommend a gallon a day) 5. Go for daily walks (aim forContinue reading “Fat loss tips”