🤫 Why Weekends Are Your Secret Weapon For Achieving Fitness Goals

PLUS: The easiest way to increase protein without adding extra calories

AuthorAuthor

Michael Pender & Ryan Engel
October 14, 2024

Welcome to your modern fitness daily news report! Every weekday, we break down the trending fitness news, tips, and insider scoops to keep you informed. Each read will be under 3 minutes so that you can stay shredded and thumb through no-nonsense fit-quips. Thanks for reading!

TODAY’S LEVEL UP:

  • Coach’s Corner: Why weekends are your secret weapon for achieving fitness goals

  • Pro Tip: The easiest way to increase protein without adding extra calories

  • Question from Our Readers: What’s the best way to break a weight loss plateau?

  • Fit Trivia: Which actor underwent military sniper training to prepare for a war movie?

Why Weekends Are Your Secret Weapon for Achieving Fitness Goals

Most people see weekends as a time to relax and let loose, but if used wisely, they can actually be the secret weapon to achieving your fitness goals. Here’s how to turn weekends into an advantage:

  • Plan and Prep: Use the extra time on weekends to prep meals for the week. Cooking a few batches of lean proteins, chopping up vegetables, and having healthy snacks ready will keep you on track even when weekdays get chaotic.

  • Set a Workout Routine: With no work hours limiting your schedule, weekends are a great time to get in a longer workout or try something new, like a hike, bike ride, or yoga class.

  • Catch Up on Sleep: Sleep is critical for recovery, mood, and weight management. Use weekends to get a bit of extra rest to make up for any lost sleep during the week.

Instead of seeing weekends as a setback, make them work for you. That way, when Monday rolls around, you’ll feel more in control and ready to tackle your goals.

FROM RYAN’S DESK

Growth doesn’t happen in comfort. It happens when you push yourself beyond your limits. The easy path won’t lead to anything worth having. Be the guy who seeks out challenges and embraces the grind. That’s how real men evolve.

Pro Tip:

The Easiest Way to Increase Protein Without Adding Extra Calories

Struggling to hit your protein goals without adding too many calories? Here’s a simple trick: Add egg whites to your meals.

  • Why Egg Whites? They’re high in protein and almost calorie-free (just 17 calories per 3 tablespoons). You can add them to scrambled eggs, mix them into oatmeal, or throw them in a smoothie. The neutral flavor makes them a versatile protein booster!

Using this tip, you can bump up your protein intake significantly without going overboard on calories.

Question from Our Readers:

“I’ve been eating well and working out, but my weight loss has stalled. What should I do?”

  • Ben, 45, Financial Advisor, from Denver, CO

Hey Ben, hitting a weight loss plateau can be frustrating, but it’s a natural part of the journey. Here’s how to push past it:

  • Check Your Portions: Over time, it’s easy to let portion sizes creep up. Re-measure your food to make sure you’re still hitting your calorie targets.

  • Increase Your NEAT (Non-Exercise Activity Thermogenesis): Little things like standing up more, taking extra steps, or even fidgeting can increase your daily calorie burn without adding stress to your body.

  • Switch Up Your Workouts: Your body adapts to the same routine. Try incorporating different exercises, increasing the intensity, or adding in new activities to challenge your muscles.

Don’t get discouraged! Small tweaks can make a big difference over time.

Fit Trivia: Which actor underwent military sniper training to prepare for a war movie?

Answer: Bradley Cooper! For his role in American Sniper, Cooper trained extensively with military snipers to perfect his form and technique. He even bulked up by adding 40 pounds of muscle to capture the physicality of Chris Kyle.

Ryan Engel, Intl. Fat Loss Coach

Ryan is a leading fitness coach and one of the most known professionals in the space.

He specializes in Body Recomposition and visual body aesthetics and has reached millions worldwide with his powerful messaging. He brings a unique, non-nonsense, yet sophisticated approach to body change.

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Publisher: Ryan Engel

Editor: Michael Pender

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