- Prioritize Strength Training (3x per Week Minimum)
Lifting weights isn’t just for bodybuilders—it’s the key to keeping muscle while dropping fat. Focus on compound movements with variations like squats, deadlifts, presses, and rows to maximize results. - Eat Protein at Every Meal
Protein helps keep you full, supports muscle growth, and boosts metabolism. Aim for 0.7–1 gram of protein per pound of body weight. Think eggs, chicken, fish, Greek yogurt, and lean beef. You can also supplement with whey protein. Our top pick is Momentous Grassfed Whey Protein (use code “NLPT” for 14% off).
- Don’t Drink Your Calories
Ditch the sugary sodas, energy drinks, and high-calorie coffees. Stick to water, black coffee, or unsweetened tea to avoid mindless liquid calories. - Walk at Least 8,000 Steps Daily
Walking is underrated for fat loss. It keeps your metabolism humming without adding stress to your body. Make it a habit—walk after meals, take the stairs, and park farther away. - Master Portion Control (Without Overcomplicating It)
You don’t have to track every calorie, but be mindful. Use the “hand method”—palm-sized protein, a fist of veggies, a cupped handful of carbs, and a thumb of healthy fats. - Strength Training Over Endless Cardio
Running miles on the treadmill isn’t the answer. Strength training builds muscle, increases metabolism, and keeps you strong. If you add cardio, aim for 40-60 minutes of zone 2 (60-70% of your max heart rate) or 1-2 short bouts (15-20 minutes) of high-intensity interval training.
- Sleep Like Your Fat Loss Depends on It (Because It Does)
Poor sleep = more cravings and worse fat loss. Aim for 7–9 hours per night, shut off screens early, and create a bedtime routine that actually helps you wind down. You can also take supplements to help you sleep. Elite Sleep from Momentous is a preferred option. (search it and use code “NLPT” for 14% off)
- Stop Snacking Mindlessly
Late-night snacks and grabbing bites from your kids’ plates add up. If you’re truly hungry, have a protein-rich snack. Otherwise, drink water and keep your hands busy. We prefer greek yogurt mixed with chocolate whey protein and grass fed jerky or biltong.
- Lift Heavy, but Keep It Simple
You don’t need fancy workouts—just get stronger in basic lifts. Stick to 3-4 days of full-body strength training, focus on progression, and stay consistent. - Be Patient & Play the Long Game
Fat loss isn’t overnight. Crash diets fail. Instead, build habits that make sense for your lifestyle. Progress beats perfection—just keep showing up.
Bonus: Need Help Staying on Track?
Find a community, coach, or accountability partner. You don’t have to do this alone! At No Limit Personal Training we specialize is busy adults who want to get stronger, leaner, feel better and be able to live longer. We focus on strength training and create a personalized plan based on your specific needs and goals.
If this sounds like you, CLICK HERE TO SET UP A COMPLIMENTARY SESSION with one of our coaches.
Now go lift, eat some protein, and be the strong dad your family needs. 🔥💪
