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Hey fitness nerds!

Want to lose weight fast?

It is possible. Harder than a normal diet, however, much more effective. It is great if you are getting ready for holiday or cutting for summer.

Here's my 30-day plan that's worked wonders for me.

Read 🔽 below! 

🍔 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Steal my 30 day weight loss sprint

• Article Explained Simple: Magnesium

• Top 3 Supplements for Women

• Healthy Lunch Plate Recipe

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Steal my 30 day weight loss sprint

Let's start with diet. I go full keto, focusing on maximizing protein intake.

Lots of meat, eggs, and fish. Whole foods are key. No processed junk.

Forget about carbs. Cutting them out leads to rapid weight loss as your body sheds water weight.

Alcohol is also off the menu. It's empty calories and messes with your metabolism.

Now for exercise. I do three 1-hour cardio sessions a week. High-intensity interval training (HIIT) is great for burning fat.

On top of that, I hit the weights four times a week. This helps preserve muscle mass while you're in a calorie deficit.

Speaking of calories, I aim for a significant deficit. Calculate your maintenance calories and cut 500-750 calories from that.

Hydration is crucial. Drink at least 3 liters of water a day. It helps flush out toxins and keeps you feeling full.

I also incorporate intermittent fasting. I typically eat within an 8-hour window and fast for 16 hours.

Sleep is often overlooked, but it's vital. Aim for 7-9 hours a night. Poor sleep can sabotage your weight loss efforts.

To really boost results, I add in some fat-burning supplements like green tea extract or caffeine.

Remember, this is an aggressive plan. It's not sustainable long-term, but it can jumpstart your weight loss journey.

Always listen to your body. If you feel overly fatigued or unwell, ease up.

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

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Article of the Week

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Top 3 Supplements for Women

Let's talk about supplements that can make a real difference for women's health. Here are three that every woman should consider:

1. Vitamin D
   
   Vitamin D is crucial for bone health, immune function, and mood regulation.
   
   Many women are deficient in this vital nutrient, especially if they live in areas with limited sunlight.
   
   Vitamin D helps your body absorb calcium, which is essential for strong bones.
   
   It also plays a role in reducing inflammation and may even help prevent certain cancers.
   
   

2. Iron
   
   Iron is particularly important for women, especially those of childbearing age.
   
   It's essential for producing haemoglobin, which carries oxygen in your blood.
   
   Low iron levels can lead to fatigue, weakness, and anaemia.
   
   Women lose iron during menstruation, so supplementation can be crucial. Iron also supports cognitive function and a healthy immune system.
   

3. Omega-3 Fatty Acids
   
   Omega-3s are powerhouse nutrients that benefit nearly every aspect of health.
   
   They're great for heart health, reducing inflammation, and supporting brain function.
   
   For women specifically, omega-3s may help alleviate menstrual pain and reduce the risk of breast cancer.
   
   They're also crucial during pregnancy for fetal brain development.
   

These supplements can address common deficiencies and support overall health.

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

Healthy Lunch Plate Recipe (makes 2 servings)

Do you know the very instagramable lunch plates you can only get in chic cafes?

You can actually make them at home as well.

And this one has been a staple on my menu. Try it out.

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: 400 kcal

• Protein: 20 g

• Carbohydrates: 35 g

• Sugars: 10 g

• Fat: 20 g

The Ingredients

• For the Protein Component:

  • 200g firm tofu, pressed and cubed (1 cup)

  • 1 tablespoon soy sauce or tamari (for gluten-free option)

  • 1 tablespoon olive oil

  • 1 teaspoon smoked paprika

  • 1 teaspoon garlic powder

  • 1/2 teaspoon black pepper

• For the Roasted Vegetables:

  • 1 medium sweet potato, diced (150g, about 1 cup)

  • 1 red bell pepper, sliced (120g, about 1 cup)

  • 1 zucchini, sliced (150g, about 1 cup)

  • 1 tablespoon olive oil

  • 1 teaspoon dried oregano

  • 1 teaspoon dried thyme

  • Salt and pepper to taste

• For the Fresh Salad:

  • 100g mixed greens (about 4 cups)

  • 1 small cucumber, sliced (100g, about 1 cup)

  • 100g cherry tomatoes, halved (about 1 cup)

  • 1 tablespoon balsamic vinegar

  • 1 tablespoon olive oil

  • Salt and pepper to taste

• Optional Additions:

  • 50g hummus (1/4 cup)

  • 1 tablespoon pumpkin seeds or sunflower seeds

The Instructions

1. Prepare the Tofu:

   • Preheat your oven to 200°C (400°F).

   • In a bowl, toss the cubed tofu with soy sauce, olive oil, smoked paprika, garlic powder, and black pepper. Spread the tofu cubes on a baking sheet lined with parchment paper.

   • Bake for 20-25 minutes, turning halfway through, until the tofu is golden brown and crispy on the edges.

2. Prepare the Roasted Vegetables:

   • In a large bowl, toss the diced sweet potato, red bell pepper, and zucchini with olive oil, dried oregano, dried thyme, salt, and pepper.

   • Spread the vegetables on a separate baking sheet lined with parchment paper.

   • Roast the vegetables in the preheated oven for 25-30 minutes, or until tender and lightly browned.

3. Prepare the Fresh Salad:

   • In a large bowl, combine the mixed greens, sliced cucumber, and cherry tomatoes.

   • Drizzle with balsamic vinegar and olive oil, then season with salt and pepper. Toss to combine.

4. Assemble the Lunch Plate:

   • On each plate, arrange a portion of roasted vegetables, crispy tofu, and fresh salad.

   • Optionally, add a dollop of hummus and sprinkle with pumpkin seeds or sunflower seeds for extra flavour and crunch.

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