Muscle Dummies

Weight Loss Tips

Simple, no-nonsense strategies to help you master calorie control, optimize your nutrition, and stay active for sustainable results.
1

Control Calories (Non-Negotiable)

Eat slightly less than you burn
Protein every meal (keeps you full)
Liquid calories = cut them
2

Build Every Meal Like This

Rule: if protein isn’t the main item, it’s not a meal.
Protein first (chicken, beef, eggs, fish, protein powder)
Fiber second (fruit, veggies, potatoes, rice)
Fats last (small amounts)
3

Lift Weights 3–5x / Week

Keeps muscle
Raises metabolism
Makes fat loss actually look good
Focus: compound lifts > fancy exercises
4

Walk Daily

7–12k steps/day
Low stress, high return
Best fat-loss habit most people ignore
5

Protein Intake

~0.7–1g per lb of goal bodyweight
Protein powder helps with: hunger control, muscle retention, & consistency
6

Sleep Like It Matters(Because It Does)

7–9 hours
Poor sleep = more hunger, worse
decisions
7

Remove the Silent Killers

Sugary drinks
Late-night snacking
“Healthy” overeating
Weekend binges undo weekdays
8

Track Progress Correctly

Scale: 2–3x per week (same time of day)
Photos weekly
Waist measurement > scale obsession