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How Much Water Should You Drink? Hydration Matters

Greetings to all! Today, we’ll address the question of water consumption,- How much water should we drink?  Are there any myths or specific considerations? Let’s dive in. Water plays a very important role in our metabolism, you know that the human body is about 60-80% water, anyway, water, it’s very important. Therefore, the question arises- How much water should we drink?

Drink as Much as You Want

The answer is quite simple- drink as much as you want.  This is the minimum requirement—drink as much as you desire. Athletes may engage in dehydration practices before competitions or weigh-ins, although it’s important to note that such practices are highly detrimental to health. However, in everyday life, it is crucial to never let thirst prevail.

Hydrate to Your Heart’s Content

If your body needs three liters of water, drink three or even four liters. No one will tell you otherwise. Now, let’s discuss the upper limits. In my opinion, the average person weighing about 90 kilograms should consume at least two liters of water a day, preferably three or three and a half liters. However, if you’ve recently embarked on a new lifestyle, adopted intermittent fasting, or started exercising, the situation changes.

Water Consumption for Weight Loss and Exercise

Allow me to explain. When you start a new process in your body, such as starting a weight-loss journey or going to the gym, you start a new metabolic process. During this process, your body sheds its own tissues, which inevitably break down. The breakdown of tissues is somewhat associated with the detoxification of the body, as remnants are eliminated through natural means, including the filtration system of the kidneys and, to an extent, the stool. The more efficiently these waste products are eliminated, the better it is for your body.

Consequently, in the case of people starting a new life, seeking to lose weight, or exercising, I believe it is necessary to consume at least two liters of water. There is no strict upper limit—it is determined by your own sense of thirst.

Water Consumption with Meals

Now, let’s address the topic of when and what to drink with meals—whether to drink water while eating or immediately before or after meals. Here, the limitation pertains to temperature. I do not recommend drinking cold water, chilled water, or ice water within 15 minutes or 30-40 minutes of eating. Room temperature or warm water is perfectly fine. This is recommended in order to create optimal conditions for digestion and absorption of nutrients.

Cold Drinks and Other Fluids

Throughout the rest of the day, you can confidently consume chilled or cool liquids, if you prefer, straight from the refrigerator.  However, these drinks must be pure water it is important to note. Juices, coffee, tea, carbonated drinks, and so on do not count as water consumption. If you like, for example, coffee or green tea and are not yet ready to give them up (remember that everything should be done gradually), keep in mind that these substances can act as natural diuretics.

In the case of coffee, some manufacturers even add substances that go beyond natural diuretics, essentially making it a diuretic in itself—a substance that promotes urine production. Therefore, if you consume coffee or tea, it leads to additional dehydration, implying that you should drink even more water.

Special Considerations for Training

When it comes to exercise, the rules for water consumption are slightly different. During the workout, there is increased sweating due to an increase in body temperature. This additional sweating can result in additional dehydration and thickening of the blood. Therefore, if you have any conditions that are worsened by blood thickenings, such as varicose veins or certain heart diseases, it becomes even more crucial to drink water during exercise. In the past, some theories suggested avoiding water during workouts, but this approach is strongly discouraged nowadays.

During exercise, it is essential to drink water and not restrict yourself. Drink water, drink as much as you can comfortably consume, so to speak, and getting rid of edema afterward, if you suddenly drank plenty of water for a month, would be a breeze, just one or two days. So, if you need to get in shape, it’s a piece of cake.

To prevent blood clotting and dehydration during exercise, I recommend drinking 1-1.5 liters of water during an hour of exercise and in small sips. The intensity of your workout will also influence your water consumption. If you transition from strength training to cardio exercises after an hour, continue to drink water during the cardio session as well. There is no strict limit to the amount of water you can consume during exercise.

Conclusion

So, these are the main considerations regarding water consumption. It is interesting to note that there are so many questions surrounding this topic. However, the key is to never experience thirst and drink as much water as you comfortably can. As for the upper limit, I believe that people weighing 80 to 100 kilograms should consume at least 2.5 liters of water per day.

Regarding temperature, avoid drinking cold water from the refrigerator 15 minutes before or 40 minutes after meals. Opt for warm or slightly warmer than room temperature water. During workouts, it is extremely important to drink at least 1.5 liters of water per hour of exercise, taking small sips. If you engage in cardio exercises after an hour, continue to drink water accordingly.

Lastly, as we age, our receptors responsible for the sense of satiety, thirst, and other sensations tend to dull. Therefore, it’s sometimes better to drink water before feeling thirsty. Although this is a debatable statement, I have observed positive results in both personal and consulting experiences.

Read my articles and ask questions. See you next time!

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Forget Crash Diets – Here’s How to Lose Weight Forever

The question I hear most often from my clients is: “Will the weight come back after the diet?” In this article, I will answer it and also debunk a couple of myths that hold us back. We are all adults who can think for ourselves. When we want something, we mentally open a “project” called “I want”, which includes setting goals and estimating timeframes and resources required to achieve the goal.

Often our “projects” are focused on material things – a new phone, car, apartment, shoes, diploma, etc. We are used to thinking in material terms. But when we finally open an “I want a new body” project, we don’t realize how different this project is.

The Consumer Society Mindset

Let’s consider a prototypical hero of our time – a young man who wants a new iPhone. Or it could be an older businessman who wants the new Range Rover model. The point is, they decide to achieve their goal by earning money or taking out a loan. It’s good and worthy to work towards your goals rather than complain and do nothing. The iPhone is pretty cool, girls look at you with respect, and our hero chooses a job that pays more. But did he like that job in the first place?

Go to Google and search for “Monday demotivator” and then “Friday demotivator” – you’ll see from social media monitoring that every Friday is a holiday in a consumer society, while every Monday brings mourning. We have a Friday cult.

In a consumer society, it’s standard to hate your job. You’re supposed to be in a state of intifada with your boss. You’re supposed to love your paycheck. And it’s through this suffering, discomfort, and self-denial that our young man finally acquires the coveted iPhone.

Following the pattern, he immediately tells his hated job to go to hell now that he has the iPhone. But then he discovers the fundamental difference between his body and the iPhone. If you quit your hated job, the iPhone stays with you unchanged. But if you quit your hated lifestyle, your body will soon revert to reflect your current reality. This is inevitable due to the law of conservation of energy. We can’t gain weight while our energy expenditure is less than our intake. Trying to violate this law is like trying to create a perpetual motion machine. 

So whenever I hear “I barely eat anything and still gain weight”, I recommend applying for the Nobel Prize. Because either it’s not true, or you have proof that overturns the law of conservation of energy.

Conclusion: Your appearance depends not on the type of diet but on your current lifestyle. If you change your diet, your appearance will change over time. After a diet, the weight will always come back. How quickly? That depends only on your genetics and whether your weight loss was accompanied by increased metabolism. To continually improve your appearance, there is only one way – never go on a diet. Switch to proper nutrition, forever.

The Hard vs Easy Way

Now I’ll compare the hard and easy ways to lose weight, first just by their feelings and effects, and then explain what they are.

Hard way: leads to yo-yo-ing between weight loss and regain, with increasing amplitude. Each time it gets harder to lose weight.

The easy way: slowly but surely improve your appearance.

Hard way: Each time involves the agony of giving up your favorite foods.

The easy way: involves discomfort for about 2 weeks to 1 month maximum.

Hard way:��Pleasure comes not from the taste of food, but from the amount consumed. The easy way provides 10x more pleasure from smaller amounts of food.

Hard way: reduces the quality of life.

The easy way: increases the quality of life.

Hard way: saps your energy and ability to enjoy life.

The easy way: frees up energy and time to enjoy life.

Hard way: requires constant monitoring and control.

The easy way: runs on autopilot, requiring zero time for control.

And of course, the hard way unfortunately damages health, while the easy way improves it.

Are you intrigued yet? Don’t be scared by what I’m about to tell you – it is true and much simpler to implement than you think.

The hard way involves regularly going on diets, changing your diet, and sticking to it until you lose weight. When you finish the diet after reaching your goal, the weight comes back.

The easy way is…to eat properly like I’ve described, forever. Never “go on a diet.” I know it sounds crazy and unrealistic. So let me explain in detail:

Never “go on a diet.”

1. As mentioned, our body isn’t an iPhone. Once you’ve earned a physique, it won’t stay with you if you change the conditions for your body. So yo-yo-ing between diets inevitably leads to weight fluctuations back and forth. And with muscle loss during caloric deficits, it gets harder each time. Remember, more muscle makes it easier to burn fat. I’ll explain this later.

2. Starting a diet is always stressful – changing your normal rhythm, meal sizes, and calories, and giving up your favorite foods. And worst of all – you’re waiting for it to end. Our psychology is such that if we commit to temporarily giving up a pleasure, we immediately start counting down the days. Just one more month, one more week, three more days, tomorrow, hooray! Between hating our reflection and hating everything around us on a diet, our whole life passes.

Proper nutrition forever is very different. Once you decide to permanently give up the products that may taste good but steal your health and physique, you simply develop the habit once. Then it completely stops bothering you.

I smoked 1.5 packs a day for years. When I left the house, I’d automatically pat my pockets – keys, car docs, money, phone, lighter, cigarettes. Did you ever see a smoker complain about how hard it is to carry a lighter and cigarettes? Sounds silly, right?

Now when I leave home, the habit is the same – keys, car docs, money, phone, food bag. That’s it. It’s just a habit, and a habit doesn’t bother you like anything else once formed.

3. The pleasure we get from life is not absolute. There is a sort of conditional “quality of life” score. It can be low at €1,000,000 income, and high at $2,000. It’s subjective and unrelated to money, food, or cars. It depends on your assessment of these things. Suppose you’re relatively satisfied now. You get pleasure from your favorite foods, the sun is shining, and the girls are smiling.

I have a black box here. Imagine your favorite food. Now, at the bottom of this box is a food 10x better tasting than your favorite. So incredibly tender, airy, and delicious that your favorite tastes like dog feces in comparison. I promise it’s true. But I won’t show it to you or even say its name. Attention – will you now suffer sleepless nights over this? Will the sun and smiling girls stop bringing you joy?

No, because you know this product exists but are not addicted to it. You’ll keep getting pleasure from your current situation. It’s the same once you forget the chemical hit of a burger after a month or two of eating properly. You automatically start seeking pleasure from available options – more attention to other foods, music, clothes, and socializing. Because you’re no longer waiting for “the diet to end”, you’re forced to find replacements. And you will.

4. There is a tactic called a “cheat meal”. I don’t use or recommend it anymore, but it has its place. The idea is that once, not a whole day but one meal every 2-3 weeks, you can splurge on any junk food. With proper small frequent meals, this won’t impact your physique or metabolism at all. But since it’s rare, you get 10x more pleasure from it.

It’s very different in normal life or during dieting. Having constant access to eat whatever, whenever, leads to blunting of pleasure. We adapt. The only way to prolong the high becomes increasing the dosage. Order two large fries instead of one small. And so on. Does this method work for everyone? Unfortunately no. If you have a real food addiction identical to alcoholism or heroin addiction, it is not a joke, and cheat meals are contraindicated. One sign of addiction is losing control of dosing.

If you’ve found yourself planning to have a small taste of something but then snapping out of it with an empty fridge, you cannot stop – you have a disease like alcoholism. Happily, it is far easier to beat than ethanol or opiate addictions. But cheat meals won’t work.

5. Points 5 and 6 are very related so I’ll cover them together. As I’ve said, our goal is to start and stick to the new life. For busy people like us with jobs, school, relationships, or hobbies, the #1 rule must be simplification. The changes should simplify rather than complicate life, then they are advantageous.

Rule #2 is any action that becomes a habit stops bothering us. Offering temporary diet solutions goes against this – the industry profits from keeping you cycling between diets, binges, weight loss, and gain, buying junk food and medicine, and paying and paying forever in an endless loop. And believing you need professional dieticians, who are often just as overweight. Yes, welcome to consumer society.

So when you decide to switch to the new lifestyle forever rather than briefly before summer or a vacation, you simply form the habit once. Then it completely stops bothering you. I smoked for years without complaining about the need to carry cigarettes and a lighter.

Now it’s the same with my food bag when I leave home. It’s just a habit and doesn’t bother me any more than another other habit. This frees time and energy for business, school, or other priorities. Very different from when you crash diet a couple of times a year, breaking habits over and over. That’s a fast road to insanity.

And finally, the last point is obvious – steady, balanced eating versus erratic binging on junk food mixed with dieting.

So in summary

– Our appearance permanently depends on genetics and current lifestyle. Change your diet and your appearance changes over time.

– After a diet, the weight always returns. How quickly depends on your genetics and if metabolism increased.

– To continually improve, there is only one way – never “go on a diet.” Switch to proper nutrition forever.

– Switching to proper eating forever is far easier and provides more pleasure than it seems.

–��Rule #1 is simple. Changes should simplify life to be beneficial.

– Rule #2 is habits stop bothering us. The industry profits by keeping solutions temporary so you keep returning and paying.

I’ve given my opinion. I know many aren’t ready to go all the way but want to lose weight by summer or an event. Despite my blog being about starting and sticking to the new life, not getting a 6-pack for the beach, I can’t leave you in need. I will answer your questions.

Read my articles, and tell friends. It’s always more fun together. And remember what I always say – the ability to think is the key. The miser pays twice, the fool three times, but the person too lazy to think pays forever. Bye for now!

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The Ultimate 10-Minute Full-Body Workout (No Equipment!)

Are you looking for a quick, effective, and equipment-free workout to burn fat, build muscle, and boost your energy? You’re in the right place! This 10-minute full-body workout is perfect for beginners and fitness lovers alike. No gym? No problem! All you need is your bodyweight and motivation to get started.

Let’s dive into the workout!

💪 Workout Structure

This workout is designed to target your entire body in just 10 minutes. We’ll perform 10 exercises, each for 40 seconds of work followed by 20 seconds of rest. Stay consistent, push yourself, and see the results!

✅ What You’ll Get From This Workout:

✔️ Burns calories and boosts metabolism 🔥 ✔️ Strengthens muscles without equipment 💪 ✔️ Enhances flexibility and endurance 🚀 ✔️ Improves heart health and mobility ❤️

🚀 Workout Breakdown (10 Minutes)

We’ll start with a quick warm-up, jump into 8 minutes of intense full-body exercises, and finish with a cool-down. Let’s go!

🔥 Step 1: Warm-Up (2 Minutes)

Before jumping into the main workout, warming up is crucial to prevent injuries and prepare your muscles. Spend 30 seconds per exercise doing the following:

1️⃣ Jumping Jacks – Get your heart rate up and wake up your body. 2️⃣ Arm Circles – Loosen up your shoulders, forward and backward. 3️⃣ High Knees – Engage your core and lift those knees high. 4️⃣ Torso Twists – Activate your core and improve flexibility.

💥 Step 2: Main Workout (8 Minutes)

This no-equipment workout will hit every muscle group. Perform each move for 40 seconds, followed by a 20-second rest.

🔥 Round 1: Lower Body Focus

✅ Squats – Stand with feet shoulder-width apart, lower your body, and push back up. Keep your chest up! ✅ Reverse Lunges – Step back, drop your knee towards the ground, and alternate legs.

💪 Round 2: Upper Body & Core

✅ Push-Ups – Modify by going on your knees if needed, but keep your core engaged. ✅ Plank to Shoulder Taps – Hold a plank position and tap each shoulder without rocking your hips.

⚡ Round 3: Cardio Burn

✅ Burpees – Explode up, jump back, and repeat. Modify by stepping instead of jumping. ✅ Mountain Climbers – Drive your knees towards your chest at a fast pace.

💎 Round 4: Core & Finisher

✅ Glute Bridges – Lie on your back, lift your hips, and squeeze at the top. ✅ Russian Twists – Sit on the floor, twist side to side, and engage your obliques.

🔥 Bonus: Final Challenge

✅ Plank Hold – Stay in a plank position, engaging your abs and glutes. ✅ Jump Squats – Finish strong with explosive squat jumps!

🎯 Tip: Stay consistent and push yourself—this workout gets easier the more you do it!

🧘 Step 3: Cool Down (2 Minutes)

Cooling down helps your body recover and prevents soreness. Spend 30 seconds per stretch:

1️⃣ Forward Fold – Stretch your hamstrings and relax. 2️⃣ Child’s Pose – Stretch your back and shoulders. 3️⃣ Shoulder Stretch – Loosen up after upper-body work. 4️⃣ Deep Breathing – Inhale through your nose, exhale deeply, and enjoy the post-workout glow!

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💬 Share Your Progress!

Did you complete this 10-minute workout? Let me know in the comments: 🔥 What was the toughest exercise for you? 💪 How do you feel after this workout? 🚀 Are you up for a 7-day challenge?

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Stay strong, stay fit, and keep moving! 💪🔥

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[weight-loss-ok]

The Truth About Eating for Fat Loss Goals

Greetings everyone! Today we are talking about nutrition and debunking myths that prevent us from achieving our goals. Before we begin, I want to say upfront that you may doubt some of what I say. There is more misinformation about fitness, nutrition, and healthy lifestyles than even in politics. I don’t know of any other field so riddled with myths, empty promises, and confusing methodologies. In a future article, I will explain in detail where all this wildly contradictory information comes from, why you can always find positive reviews for any method, and why you can find any recommendation you want, even if it doesn’t actually work in practice.

The Critical Importance of Nutrition

Nutrition is not just important, it is the most important part of achieving our goals, accounting for 75-90% of success. No amount of exercise, techniques, or supplements can outweigh poor nutrition. No matter your goal, you should always start with nutrition before going to the gym.

The good news for those who simply want to lose weight is that you may not even need the gym at all. Nutrition comes down to three things:

How we eat

How much we eat

What we eat

It all matters tremendously.

How We Eat and Its Impact

Let’s start with the first point – how we eat and what impact that has. I want to introduce you to the sacred cow for anyone who cares about their physique and health. Remember this, without which no goal can be achieved, from the simplest goal of losing weight over the summer to the most complex goal of building an impressive physique for competition. 

No goal can be achieved without increasing your metabolism. Remember that word, you will encounter very often – metabolism, also known as metabolic rate. This is the sacred cow of all bodybuilders, those trying to lose weight by summer, and just people who want to add vitality and prolong youth.

Our bodies have two constant processes from birth to death:

Anabolic (building up tissue)

Catabolic (breaking down tissue)

The rate at which these processes occur is determined by metabolism. Our hated fat can’t just disappear, dissolve, sweat out, or shake off. It can only be spent for the body’s needs. And the rate at which you will lose weight is determined by your metabolic rate. Likewise, when you build your body, how quickly you gain muscle mass and recover will also depend on that infamous metabolism.

With a low metabolic rate a person typically becomes sleepy, sluggish, and slow. They gain fat, lose it very slowly, and can’t build muscle mass – there is no energy to train. Therefore, for the average person trying to change their physique, the goal is to increase their metabolic rate. The higher it is, the easier it is for us to lose weight. Metabolism slows down with:

Age

Alcohol

Infrequent eating

Skipping breakfast

Eating only 2-3 times per day

Large dinners

What can help accelerate metabolism? How we eat.

Frequent Small Meals

There is no better way to accelerate metabolism than frequent small meals – eating approximately equal-sized portions no less frequently than every 3 hours. When I lost 30 kg (66 lbs) in 4 months, I ate 5-6 times per day. Is this difficult? Does it seem time-consuming? Not at all, it’s very simple. I’ll explain in a future article how you can do this automatically.

For now, I promise time savings and an energy boost by the end of the first week, and if your goal is to lose weight, then weight loss as well. The key is to get the ball rolling so you see that the new life, started properly, pays off immediately and you won’t want to quit it.

Time savings? I know it sounds crazy. But let’s take a stopwatch and calculator and count. At first, you’ll need to eat every 3 hours. How long does it take to eat a small portion? About 4 minutes. If you eat your first meal at 8 am and then every 3 hours until 8 pm, that’s about 5 eating occasions. 20 minutes total. Add another 10 minutes for getting containers back and forth. 30 minutes total.

Now let’s compare that to the standard 3 meals per day when you don’t bring food from home – going downstairs to the cafe, ordering, waiting, paying, eating is already 40 minutes. Plus morning coffee, breakfast, and dinner. Trust me, I have the experience to compare it to. Carrying your own food saves a lot of time.

So to summarize:

The iron rule is to eat every 3 hours. This is how we eat.

It helps accelerate our metabolism.

The higher it is, the easier it is for us to lose weight.

Metabolism slows down with age, alcohol, sedentary lifestyle.

One of the main goals is to increase metabolic rate.

And this is frequent small meals.

However, is it enough for us to just eat candy bars and cake every 3 hours and expect the heavens to smile upon us and we’ll lose weight? Of course not.

Calorie Deficit

Our body expends energy on everything – breathing, working, heart function, body heat, and more. The amount of energy produced is determined by metabolism. By the way, the body really hates calorie deficits. It doesn’t know we live in the 21st century and don’t need to hunt mammoths, which is why it gets fat – just in case of lean times. And as soon as it senses a deficit, it reluctantly tries to tap into reserves. After all, from its perspective, this is a life threat! It tries to reduce calorie expenditure so there is enough. How? Very simply. It tries to reduce metabolic rate. This is very similar to a computer’s energy-saving mode.

Oh, there’s not enough energy we can use? Shut down digestion! Less movement? Let him be sleepy. And so on. It’s very different with frequent small meals. The sensation of hunger is essentially your blood glucose or sugar level. When we constantly provide the furnace with a little fuel, we prevent sugar levels from dropping so low that the body panics and identifies it as a life threat, and switches to energy conservation mode.

So we need to eat every 3 hours to prevent our metabolism from slowing down and keep calories consumed slightly below what the body burns – just slightly. Not too much. Because as soon as we start starving too much, glucose levels will drop, and hello energy conservation mode, goodbye fat burning. This is why you can’t lose weight too quickly.

Let’s summarize:

To lose weight, you need to consume slightly fewer calories than your body burns.

To build muscle, you need to consume more calories than you burn.

This is why it is impossible to simultaneously lose fat and build muscle mass – it has to be one or the other.

The body burns energy. The more the higher the metabolic rate. Blood glucose levels determine if we feel hungry or full and the relative calm of our body. If we tape our mouths shut, nothing good will happen. Glucose levels will drop so low that the body will see it as famine times and immediately slow metabolism to conserve energy. This is why you can’t lose weight infinitely quickly. It seems obvious – we’ll just eat one candy bar or cupcake every 3 hours and we’ll lose weight. Not so fast.

What We Eat

This brings us to the last point – what we eat. Broadly, everything we eat can be seen as:

Proteins – the building blocks

Carbs – our energy stores

Fats – high energy supplemental materials and reserves.

This is the info you see on any food label along with calories – proteins, fats, and carbs. Despite the fact that all foods contain some combination of proteins, fats, and carbs, it’s more than enough for us to focus on the main components.

So what are proteins? Lean meats, chicken breast, turkey, beef, fat-free cottage cheese, egg whites without the yolk, fish.

Carbs are nearly all grains, oats, rice, buckwheat, anything sweet, anything made from flour. And of course, sugar.

Fats are fats – oils, animal and vegetable fats, and lard. That’s the basics.

Carbohydrates and Insulin

So what and how should we eat? Let’s start with the stumbling block – carbs.

We talked about glucose. Aside from determining if we are hungry or not and triggering fat-burning or conservation mode, it directly impacts insulin production. Our body monitors blood sugar levels and as soon as they spike, the pancreas starts pumping out insulin to store the excess blood sugar as fat. Additionally, insulin prevents tapping into existing fat stores for energy.

Why do our sugar levels spike instantly? Sweets. All carbs can be loosely categorized as simple or complex, with a high or low glycemic index. All simple carbs cause a blood sugar spike, insulin release, and fat storage – as well as blocking existing fat from being used. Which essentially stops any fat loss in its tracks. The conclusion is obvious – nothing good comes from sweets and flour products. Even a small candy bar can halt fat loss for a long time.

To summarize:

Simple carbs with a high glycemic index are in sweet and floury foods.

If you are trying to lose weight you need to eliminate them.

What about grains and pasta? You need to eat them, by no means cut them out entirely, because they are where the body gets energy and glucose. And as soon as glucose levels drop too low, metabolism will slow. The only difference is when you eat them. Nature is such that all metabolic processes slow down at night – slower pulse, slower breathing. We don’t need to move much. Therefore, if you eat carbs at night, they will keep your blood sugar levels high all night long.

Which again interferes with fat burning. If glucose levels drop at night, it does no harm since nighttime metabolism slows anyway. The conclusion – you need to consume your required carbs approximately 3 hours before bedtime.

Proteins and Fats

What about proteins and fats? Proteins are our building blocks. If you are not training, I don’t recommend eating more than 1.5 grams per kg of body weight. Fats are simpler. We need some fat, but not too much. We need about 0.5 grams of polyunsaturated fats per kg of body weight – fats containing omega-3 and omega-6 fatty acids. Fish oils, flaxseed oil. We need these for proper endocrine system function, and hair and nail health. We cut out animal fats – lard and butter.

The only remaining questions are about fiber and water consumption. You can and should drink plenty of water. But make sure it’s actual water without sugars – compotes, juices, tea, and coffee don’t count.

Fiber, meaning broccoli, cauliflower, etc, is very beneficial. It increases intestinal peristalsis and helps cleanse the body.

That’s really all there is to it. Now I’ll briefly tell you how I lost around 50 lbs (23 kg) in 4 months before I started going to the gym and building my body from scratch.

My Personal Experience

Eating every 3 hours is ironclad.

I cut out all sweets except for one cheat meal per week where I would replace one meal with something sweet.

Due to being busy, I didn’t count calories precisely – I just ate about 2 cigarette pack-sized portions per meal. That’s not optimal but it worked.

I ate carbs in the first half of the day.

More protein and fiber closer to evening.

No food before bed.

Lean meats, boiled.

Difficult? No.

Anything new? No.

I will tell you about my training and diet. But success lies outside of just advice at the level of “tell me what to eat and what to lift”. These things have been known for ages. There are no new methods, especially for beginners.

I anticipate you will have many questions and doubts – come on, this can’t be true, I heard otherwise, my friend says, etc. And that’s why before I continue with specifics like calculating calories, organizing 5 daily meals, or home ab workouts, I need to spend some time debunking myths and uncovering why the industry of miracle cures thrives. Information is intentionally distorted to throw us off track.

For now, your assignment is to start eating every 3 hours. You need to make this a habit. Don’t worry about calories or macros yet. Just take your normal diet but break it up throughout the day. Most importantly, keep reading my articles and you’ll see no special diets are needed. You have all the willpower you need, I promise, and your quality of life will only improve.

Any discomfort will be temporary and not too serious because a little discomfort is always part of life. I have to explain this before I start giving recipes.

So subscribe, like, share with friends, and comment. It’s always more fun together. Looking forward to your feedback and questions. Bye for now!