#343 - 9 Tips on How to Lose Weight and Build Muscle

Struggling to lose weight and build muscle? Coach Pat breaks down 9 powerful tips to help you reach your goals without extreme dieting or endless cardio.

Key Takeaways:

🔥 1. Build Your Highest Self
✅ Shift your mindset with affirmations, goal-setting, and visualization.
✅ Stop letting your lower self sabotage progress.

🔥 2. Fix Your Metabolism
✅ Eat more, not less—starving yourself slows metabolism.
✅ Fuel your body for sustainable fat loss.

🏋️‍♂️ 3. Kill Gym Anxiety
✅ Have a plan before stepping in the gym—sets, reps, rest times.
✅ Confidence grows when you know what to do.

🍗 4. Hit Your Protein Intake
✅ 1g of protein per pound of body weight is key for muscle growth.
✅ Use protein supplements if needed.

😴 5. Sleep 7-8 Hours Nightly
✅ Poor sleep = more cravings & stress.
✅ Rest helps muscle recovery and fat loss.

🏋️‍♂️ 6. Focus on Compound Movements
✅ Squats, deadlifts, hip thrusts, presses, and pulls.
✅ Maximize fat burn & muscle gain.

🚶‍♂️ 7. Prioritize NEAT (Non-Exercise Activity Thermogenesis)
✅ Steps, fidgeting, movement—all burn calories.
✅ Set a daily step goal and hit it.

💪 8. Surround Yourself with Fit People
✅ Your circle influences your habits.
✅ Get around those who push you to be better.

🏡 9. Set Up a Healthy Environment
✅ Remove junk food from your home.
✅ Make healthy choices the easiest choices.

And don't forget to follow and subscribe to my social media accounts.

TikTok
Instagram
Facebook

If you need 1 on 1 coaching, DM “Transform” on IG