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8 Best Tips to Crush Your Health and Fitness Goals in 2023

It's that time of year again - the time when we all make grandiose promises to ourselves to become the fittest, strongest versions of ourselves. But let's face it - starting a brand new fitness and nutrition plan can be intimidating and time-consuming.


That's why I've come up with 8 super simple tips for building lean muscle and losing fat in the new year that won't require you to completely turn your life upside down.


1: Eat enough protein: Consuming enough protein is crucial for building and maintaining lean muscle mass. Aim for at least 0.8 grams of protein per pound of body weight per day. This can be achieved through a combination of protein-rich foods, such as chicken breasts the size of your head and tofu that tastes like cardboard (just kidding soy is gross).


I am a big fan of greek yogurt, tuna pouches, and whey protein as well!



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2: Incorporate strength training: In addition to cardio, it's important to include strength training in your fitness routine. This will help you build lean muscle mass and increase your metabolism. Don't be afraid to lift heavy weights. I'll just say it, lifting weights is more effective at changing body composition than cardio alone.


Sign up for a free 7-day trial of my workout plan here!



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3: Remember that calories are king: In order to lose fat, it's important to be in a caloric deficit. This means you need to burn more calories than you're consuming. Keep track of your daily caloric intake and ensure you're in a deficit to see progress.


Pro-Tip: I like using MyFitnessPal to stay on track with my calories!


4: Don't skimp on carbs: While low-carb diets may be all the rage, it's important to include adequate amounts of carbs in your diet, especially if you're trying to build lean muscle. Carbohydrates provide energy for your workouts and help with muscle recovery. Don't cut them out completely - just make sure you're choosing healthy, complex carbs like oatmeal, berries, sweet potatoes, etc!


5: Stay hydrated: Drinking enough water is important for overall health and can also help with weight loss and muscle building. Aim for at least 8 cups of water per day. And if plain water isn't your thing, try infusing it with fruit or herbs for a little extra flavor. You'll be as hydrated as a camel in the Sahara.


I aim for a gallon of water per day.



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6: Get enough sleep: Adequate sleep is important for recovery and muscle building. Aim for 7-9 hours of sleep per night. Make sure you're creating a relaxing bedtime routine and avoiding screens before bed to ensure a good night's rest. No more scrolling through Instagram before bed - it's time to hit the hay!


7: Eat a variety of nutrient-dense foods: In addition to getting enough protein, it's important to include a variety of nutrient-dense foods in your diet, such as fruits, vegetables, whole grains, and healthy fats. These will provide important vitamins and minerals that will help you feel your best. Plus, they'll give you the energy to crush your workouts.



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8: Give yourself some grace: Fitness is a lifelong journey, not a 30-day challenge! If you mess up, binge eat for a whole weekend, or skip the gym for a week... it's okay! Just jump right back in and think of being as consistent as possible for the long haul!


Don't fall into the trap of only focusing on exercise and neglecting your diet - the two go hand in hand like peanut butter and jelly (or avocado toast, if that's more your thing).


If you need some help choosing a gym program, I made a quick guide by Reviewing "4 Gym Programs that Work!"


So there you have it - 8 easy-peasy tips for building lean muscle and losing fat in the new year. No need to completely overhaul your life - just make a few simple changes and you'll be on your way to crushing your health and fitness goals in 2023!


To learn more about my fitness and career journey check out my "About Me" page here!


-Ben

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