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Hey fitness nerds!

Thank you all 83,905 of you!

Counting calories can be hard I admit that.

It takes dedication and persistence + sometimes it just takes a lot of time and after coming home from work you might not want to weigh every ounce of sauce you eat.

This is my secret to how to stay lean without counting calories.

Read 🔽 below! 

🚶 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• The secret to how I stay lean and not counting

• Article Explained Simple: Electrolyte supplementation?

• 3 Ways I keep my workouts interesting after 10 years of working out

• Homemade Beef Casserole Recipe

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The secret to how I stay lean and not counting calories

Let me tell you about my secret weapon for staying lean without obsessing over calories: walking.

It's the gateway drug to exercise. Easy, accessible, and requires no special equipment or skills.

Walking isn't just about physical health. It's a game-changer for your mind too.

I get all my best ideas when I'm walking. Problems that seemed unsolvable at my desk often get sorted out during a walk.

Let's talk about the calorie burn. It's more significant than you might think.

Take me, for example. I'm a 70 kg, 178 cm male. My daily walks to and from work add up to about 150 minutes. That burns roughly 500 calories. That's like skipping a whole meal, without feeling deprived.

The benefits don't stop there. Walking improves cardiovascular health, strengthens bones, and boosts immune function. It can even help regulate blood sugar levels.

Walking also reduces stress, anxiety, and symptoms of depression. It's a natural mood booster.

For those struggling with insomnia, regular walking can improve sleep quality. The physical exertion helps tire the body, while the stress reduction can calm an overactive mind.

For weight management, walking is incredibly effective. It's a sustainable form of exercise that you can do every day without risking burnout or injury.

So, if you're looking for a simple way to stay lean and healthy without counting every calorie, give walking a try. It's an easy habit to incorporate into your daily routine and the benefits are numerous.

Start small if you need to. Even a 10-minute walk can make a difference. Gradually increase your duration and pace as your fitness improves.

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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3 Ways I keep my workouts interesting after 10 years of working out

After a decade of hitting the gym, it's easy to fall into a routine. Here's how I keep things fresh:

1. Mix up the exercises
   
   I constantly introduce new exercises into my routine.
   
   Every few weeks, I swap out one or two familiar exercises for something new.
   
   This challenges my muscles in different ways and keeps my mind engaged.
   
   For example, I might replace regular squats with Bulgarian split squats.
   
   Or I'll try a new piece of equipment, like switching from barbells to kettlebells for certain lifts.
   
   This variety not only prevents boredom but also helps avoid plateaus in my progress.
   

2. Set specific, short-term goals
   
   I set myself new challenges regularly.
   
   These could be strength goals, like adding 10kg to my deadlift in 8 weeks.
   
   Or endurance goals, like completing 100 pull-ups in a single workout.
   
   Sometimes, I focus on form, aiming to perfect a complex movement like the Olympic clean and jerk.
   

3. Incorporate different training styles
   
   I switch up my training style every few months.
   
   I might focus on powerlifting for a while, then switch to a hypertrophy program, and then try a few weeks of high-intensity interval training.
   
   Each style brings new challenges and keeps me learning.
   

Remember, the key to long-term fitness is enjoying what you do.

By keeping things varied and challenging, I've managed to stay excited about working out even after all these years.

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

Homemade Beef Casserole Recipe (makes 6 servings)

When I still used to be in med school and did not have much time to cook my meals a beef casserole was my favorite meal prep dish.

It is easy to make, packed with protein and sooo tasty.

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: 220 kcal

• Protein: 20 g

• Carbohydrates: 10 g

• Sugars: 5 g

• Fat: 10 g

The Ingredients

• 500g lean ground beef (about 1 lb)

• 1 tablespoon olive oil

• 1 medium onion, chopped (150g, about 1 cup)

• 2 cloves garlic, minced

• 2 medium carrots, sliced (200g, about 1 cup)

• 2 celery stalks, sliced (100g, about 1 cup)

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

• 400g canned diced tomatoes, no added salt (1 can, about 2 cups)

• 240ml low-sodium beef broth (1 cup)

• 1 tablespoon tomato paste

• 1 teaspoon dried thyme

• 1 teaspoon dried oregano

• 1 bay leaf

• Salt and pepper to taste

• 200g green beans, trimmed and halved (about 2 cups)

• 150g mushrooms, sliced (about 2 cups)

• 2 tablespoons fresh parsley, chopped (optional for garnish)

The Instructions

1. Prepare the Vegetables:

   • Heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for about 5 minutes until softened.

   • Add the minced garlic and cook for another 1-2 minutes until fragrant.

2. Cook the Ground Beef:

   • Add the lean ground beef to the skillet and cook until browned, breaking it up with a spoon as it cooks. Drain any excess fat if necessary.

3. Add the Vegetables:

   • Stir in the sliced carrots, celery, and red bell pepper. Cook for another 5 minutes, stirring occasionally.

4. Add the Tomatoes and Spices:

   • Add the canned diced tomatoes, low-sodium beef broth, tomato paste, dried thyme, dried oregano, bay leaf, salt, and pepper. Stir well to combine.

5. Simmer the Casserole:

   • Bring the mixture to a simmer, then reduce the heat to low. Cover and let it simmer for 20 minutes, stirring occasionally.

6. Add the Green Beans and Mushrooms:

   • Stir in the green beans and sliced mushrooms. Continue to cook uncovered for another 10-15 minutes, or until the vegetables are tender and the sauce has thickened.

7. Serve:

   • Remove the bay leaf before serving. Garnish with fresh parsley if desired.

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