Hey fitness nerds!

Summer is just around the corner, and it's time to get beach-ready.

If you're looking to shed those extra kilos quickly, I've got you covered with this ultimate 20-day cut plan.

Last minute pre holiday weight loss.

Read 🔽 below. 

💨 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• 20 Day Last Minute Weight Loss

• Article Explained Simple: Testosterone RT

• Tips of the Day

• Healthy Milk Shake Recipe

20 Day Last Minute Weight Loss

First things first, let's talk about your diet.

For the next 20 days, we're going low-carb and high-protein.

Say goodbye to sugary treats and hello to lean meats, eggs, and plenty of green veggies.

Aim for a daily calorie range of 1700-2000, depending on your current weight and activity level (You can calculate that here).

It might sound tough, but trust me, your body will thank you later. Now, let's get moving.

Cardio is your best friend during this cut.

Aim for at least 30-45 minutes of cardio, 5-6 times a week.

Whether it's running, cycling, or jumping rope, choose an activity that gets your heart pumping and the sweat flowing.

High-intensity interval training is also a great option to maximize fat loss in a short amount of time.

Don't forget about weight training.

Lifting weights will help you maintain muscle mass while you're in a calorie deficit.

Focus on compound exercises like squats, deadlifts, and bench presses to get the most bang for your buck.

Aim for 3-4 weight training sessions per week, targeting all major muscle groups.

Remember, consistency is key.

Stick to your diet and workout plan, and the results will follow.

It won't be easy, but the feeling of confidence and accomplishment when you hit the beach will be worth it.

Stay hydrated, get plenty of sleep, and don't be too hard on yourself if you have a small slip-up.

We're all human, after all.

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

Fitness and health enthusiasts - We have a lot of things in store for you!

Check out busybody.io - and join the waitlist for our brand new AI health app.

Article of the Week

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3 things to do to boost your sex hormones

Here are 3 things you can do to naturally increase testosterone and estrogen levels:

1. Get enough sleep
   
   Sleep is crucial for hormonal balance.
   
   Aim for 7-9 hours of quality shut-eye each night.
   
   Lack of sleep can lead to decreased testosterone in men and estrogen in women.
   

2. Eat the right foods
   
   Your diet plays a big role in hormonal health.
   
   Load up on healthy fats like avocados, nuts, and olive oil.
   
   These nutrients are essential for hormone production.
   
   Avoid processed foods, sugar, and excessive alcohol, which can tank your testosterone and estrogen levels.
   
   Instead, opt for whole, nutrient-dense foods that nourish your body from the inside out.
   

3. Manage stress
   
   Chronic stress is a hormonal nightmare.
   
   When you're constantly stressed, your body pumps out cortisol, which can interfere with testosterone and estrogen production.
   
   Find ways to manage stress through meditation, deep breathing, or yoga.
   
   Take breaks throughout the day to unwind and recharge.

Remember, small daily habits can make a big difference in your hormonal health.

Start incorporating these tips into your routine and feel the difference in your energy, mood, and sex drive.

Vote below to choose the diet for next week’s recipe

Healthy Milk Shake Recipe (makes 1 serving)

High protein, healthy fats. Great as a post-workout or just to enjoy it on a hot summer day.

Enjoy!

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 300 kcal

• Protein: 25 g

• Carbohydrates: 35 g

• Sugars: 20 g

• Fat: 10 g

The Ingredients

• 240ml unsweetened almond milk (1 cup)

• 1 medium banana (about 120g)

• 30g protein powder (1 scoop, about 1/4 cup, preferably vanilla or chocolate flavour)

• 1 tablespoon unsweetened cocoa powder (optional for chocolate flavour)

• 1 tablespoon natural peanut butter (15g)

• 1 teaspoon honey or maple syrup (optional for added sweetness)

• 1/2 teaspoon vanilla extract

• 1/2 cup ice cubes

The Instructions

1. Prepare Ingredients:

   • Peel the banana and break it into chunks for easier blending.

2. Blend Ingredients:

   • In a blender, combine the unsweetened almond milk, banana, protein powder, unsweetened cocoa powder (if using), natural peanut butter, honey or maple syrup (if using), vanilla extract, and ice cubes.

   • Blend on high until the mixture is smooth and creamy.

3. Serve:

   • Pour the milkshake into a glass and enjoy immediately. For an extra touch, you can garnish with a sprinkle of cocoa powder or a few banana slices.

Pro Tip: I always add a bit of crushed pistachio on top.

Vote for the next week’s Recipe by clicking the button below

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