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  • Writer's pictureCrypto Creative

So what accomplishes weight loss or muscle gain. I suggest these three things.

Now, I will tell you about one client that has now lost over 60 lbs. in about 11 months. That’s over a lb. a week, which is right on schedule. So what did he do to accomplish this? My top three things are a proper diet, resistance training and cardio. This is what has gotten him these results. I will explain more.

First, when a client wants to lose weight or gain muscle or both, I do not make them become “super athletes” all on day one. I start off slowly, allowing them to adjust over time. Demanding too much only breeds failure. For diet, I simply ask them to start eating “clean.” This is for both groups. What is clean, try to start cutting out things such as high calorie pop and processed foods. No major changes, but start to home cook food instead of fast food or something from a box. As time progresses, I suggest meal prepping. What is meal prepping?

Meal prepping allows you to start eating much healthier and saves time. I say, take several hours on a day off and bake several, (6) chicken breasts and a big pot of rice. Next cook some veggies such as broccoli and asparagus or other veggies and place these pre-made meals in some sealable containers. Now your lunches or dinner are taken care of for most of the week. Simply grab one and you no longer have to buy fast food. Your meals are set. This is meal prepping. Try getting in 4-6 small “feedings” a day, which should include a protein supplement.

Next is the resistance training part of the program. Many fear resistance training, but to me it is vital to success. The more muscle you have, the more calories you burn, even at rest. Fat does nothing, but muscle is constantly active. Don’t believe me? Go to a gym and look at who looks most fit. The people that ONLY do cardio or those around the power rack and also do cardio? I guarantee you will recognize it is the latter.

And while the above is true, I believe we still must do cardio. Cardio helps to burn calories but also protects our hearts. For fat loss, I recommend 5 days of some form of cardio and for those looking to gain muscle instead of fat loss, maybe only 2 days.

Changing the body is part science and part art. Having trained people for over 26 years now, I have developed the ability to design programs to get those results no matter if it is to gain muscle, losing fat or both. If you don’t understand how to design a proper program get a good trainer. This does not have to be for a long time, but at least long enough to see how they change the program to get you results. Eventually you can learn what works and implement it yourself.

If you want to know more, please go to, or FB at Garan Fitness Consulting or Garan Fitness Tactical Training. You can also check out my Youtube channel Garan Fitness Consulting. Additionally, I do online training, so if you are interested you can contact me on my web page or at 330-554-1345.


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