14-day plan for you to visually transform your physique. But the talk here will be very straightforward with you. If you want this transformation in 14 days, you need to do exactly what I tell you to do.
The whole protocol, the perfect direction. Just follow it. The third is one of the most important, because you will notice the difference in your physique in two days.
The ninth step on the list is to reduce your calorie intake by 25%. I will provide you with an electronic calculator that will give you the exact number. Pay attention.
You will enter this link, input all your personal information. It will ask you if you want to gain weight, lose weight, or maintain weight. I want you to select maintain weight.
It will generate a number. You will take 25% of that number. It's important for you to create a caloric deficit in your body.
You need to end your day in calorie debt to it. It will find a way to draw energy from somewhere. And we will direct that energy draw exactly to fat.
And within this calculation, it won't mean anything if you are not strict with the things you eat during your day. There's no room for mistake here. We only have 14 days to transform your physique.
So, if you don't have a food scale at home, get one now. And now, I will do some free advertising here. Shopee, you can find it.
Amazon, Mercado Livre. With less than $7, you can get that. Because then, you will weigh all the things you will ingest and you will input exactly that into this app which will calculate what you are eating per day.
If you are going to eat a grape, you will put in the app, 'one grape' and it will account for everything. And if we are talking about eating in a completely strict way, alcohol consumption, burgers, pizza, those things, forget it, right, brother? You can't even come close to that.
"Ah, Lala, but what about the cheat meal? " There will be no cheat meal, brother. Do you want a quick transformation?
Then, dude, it's about strictly following this plan. It's 14 days without looking at alcohol, without looking at burgers, pizza, sweets, those things. The idea is for you to have a purely healthy diet.
A good rice with beans, chicken, salad, these things will help you a lot. This whole strategy I'm sharing with you is not for you to follow for a long period of time. Spending two months, three months doing this.
It's a start. Exactly to give a shock to your body, you see the results happening and that motivates you to continue in the process. The eighth point is as important as this ninth.
In the ninth, we are reducing caloric intake. In the eighth, we are going to increase caloric expenditure, making your burn even greater. You will do this simply by staying more active throughout your day.
I'm not even talking about doing cardio, or doing specific workouts. I will still talk about workouts. The proposal here is simply to walk more during your day.
I want you to walk at least 7 thousand steps. And then you find the mobile app that does this, that counts the steps you are taking. When you start counting this, you will realize how much you are stationary and it will transform your body immensely by maintaining 7 thousand steps, 10 thousand, 12 thousand steps a day.
Obviously, the more you walk, the better. And if you hit this number of steps that I'm telling you, 7 thousand steps, it's just to start. If you hit this amount, you don't need to do cardio.
Studies show that the idea of steps can completely replace aerobic exercises. Aerobic exercise can help you, but if you hit your steps by walking, it doesn't even need to be in your routine. And the seventh item on the list comes to help you exactly with this eighth one.
Caffeine consumption. But it's not just the idea of coffee. The idea is a supplement that delivers this amount of caffeine to you.
On the Growth website you can find this easily. Caffeine will keep your brain more alert. And with that, you will feel more energized throughout your day.
You will be able to walk more without much difficulty, it’s taking this caffeine capsule, right in the morning, with your breakfast, to get you more energized and to stay in that flow all day long. Caffeine has a half-life of about eight hours, so what you can do is take a caffeine dose with your breakfast, counting 8 hours and a little before those 8 hours are over, you take another. It's for you to keep your system running all the time.
But there's a very important point, and if you do it, it will harm everything. Taking that second caffeine capsule or any type of energy drink. .
. after 3 PM. You will accelerate your whole body.
So, not only will your brain become more agitated, but your heart rate will also speed up. A big warning for people who have any kind of heart problem, they can't do this. “Oh, Lala, but if I don't do it, am I going to be harmed by it?
” Not necessarily. The only thing that this caffeine will do is keep you more alert. If you can do this consciously, without using caffeine, you will have the same result.
But all this calorie burning can be directed to your muscle and you will lose muscle during this process. And that’s not what we want, because then you will lose weight, but you will end up with an unattractive physique. That's not what we are building here.
And it's exactly for this reason that we move to the sixth point on our list, which is protein consumption. It's much easier for your body to take energy from muscle than from fat. Since you will be in a more aggressive calorie deficit, it's common for your body to go to your muscle and take energy from there.
And if you are consuming little protein, that muscle will decrease in size and you will end up with an unattractive physique. So the idea here is to increase your protein intake, and you can have between 2 to 3 grams of protein so that this catabolism does not occur. Be careful with that.
And protein will not only help you maintain that muscle mass, but it also brings another thing. You may experience an increase in hunger, and the protein intake will precisely help control that increase in hunger, making you feel full for a longer time. This will help you a lot to maintain that deficit.
It is aggressive, I wouldn’t pass this on to you, but it will be important for us to have this start for these 14 days to really transform your physique. What I'm sharing with you here is exactly what I teach the students who sign up for Muscle 60D, who want a faster and more expressive result. You can consider this as a shock protocol.
And then, obviously, as I said, it's important to keep adjusting this. If you want to learn about the support work we do, the link is down here. Go take a look, because what I'm sharing with you, man, is just the tip of the iceberg of what we do with our students.
The fifth on the list will also help you a lot with satiety. Why am I emphasizing this so much? Because if you do all the calculations, adjust the diet, and don't take these satiety precautions, the likelihood of you breaking the diet is high.
Or, if you are extremely disciplined and don't break your diet, you will suffer a lot. The proposal here is not that. It is designed for you to suffer as little as possible.
I'm talking about fiber intake. The proposal is that you consume, on average, 15 grams of fiber for every thousand calories. “Lala, how do I do this?
How do I keep track, etc. ? ” The app I mentioned will do this for you.
But if you add low-calorie fruits and vegetables, greens, and leaves to your diet, you will already provide the intake we need. Many people do not consume these foods I’m talking about. There is the famous childish palate.
And what makes me even angrier is that some people take pride in that. “Oh, my palate is childish. ” Wake up to your life, become an adult.
Your body is already that of an adult, but your mind is still in childhood. Rice, steak, and fries? Is that really it?
You need to have greens, vegetables on your plate. What it will deliver in calories is very little, but it will provide a lot of fiber and all this fiber will improve your satiety and it will also make the entire gastric emptying process slower. This will help with satiety again.
This fourth item on the list is one of the most important in the entire protocol. Heavy weight training. What happens here is the following, if you simply lose weight, you will step on the scale, see a lower number, but when you look in the mirror, what you will see will be an ugly body.
Why? It's as if you had just emptied yourself. Now, if you go through this whole process, heavy and intense strength training, what will happen to your physique is all those calories less that you are eating, all this deficit will be directed to fat.
When you are training and you demand a lot from your muscles, your body understands that this is a tissue very important for it. It doesn't touch the muscle. It will create another alternative, which is what we want.
To take energy from fat. On one side, we create a whole caloric deficit, increase your daily energy expenditure, and on the other side, we preserve muscle mass. This is very important.
You need to go to the gym at least five times a week. I could even turn to you and say, 'dude, three times is already enough. ' No, man.
You have to pay the price for the results you want. Five times is the minimum. Six times is the ideal.
And on the weekend, on the seventh day, I'm still going to tell you, man, go walk in the park, in the square, I don't know, go do something. You're not going to be lounging on the couch cultivating laziness, okay? The third will already transform your body in less than two days.
You will already see the difference. I'm talking about water consumption. It's impressive how people usually don't consume the amount of water they need.
I want you to take your phone now and open your calculator. You will put in your weight. This is my weight.
And you will multiply by 50. 'Ah, Lala, but I've already seen you talking in other videos about 35. ' No, man.
The transformation we are building here is aggressive. So, you're going to put in 50 and you'll identify the amount of water you will drink per day. So, here in my case, I'm talking about just over 5 liters.
I drink from 6 liters onward. So, when you don't drink water, it naturally identifies that there is a shortage of it. So, it retains the water and you will feel bloated, you will look rounder, colder.
Fluffy, my friend. Now, when you start giving it a lot of water, it recognizes the following. 'Hey, there's plenty of water here.
' 'So, I don't need to retain water. ' And it eliminates all that accumulated water in your body. So, when you look in the mirror and see a different physique, that will give you great motivation to continue the process.
There's no discussion. Add this to your routine. Second step on the list, if you don't do this, you will harm the entire protocol.
you will have done almost all the work in vain. I'm talking about sleep. I'll illustrate the impact of this with a study that was done with two groups and they placed these people in the lab exactly to control the food and the amount of hours they slept.
One group slept an average of 8 and a half hours per night, while the other slept 5 and a half hours. Both groups lost around 3 kilos on the scale. 'Well, Lala, so the result was the same.
' That's true. If you look at the scale, it was the same. But there is a big difference here.
The people who slept less lost much more muscle mass than the people who slept more. To give you an idea of the numbers, people who slept 8 and a half hours per night lost 1. 4 kilograms of fat.
While people who slept 5 and a half hours lost only 600 grams. We're talking about almost 1 kilogram of difference. But the people who slept less lost.
. . 2.
4 kilograms of muscle. And I want you to remember that if you lose muscle, your body will look bad. On the other hand, people who slept for 8 and a half hours lost only 1.
5 kilograms of muscle. We're talking about the same weight loss, but a completely different body composition. Remember when I mentioned caffeine shouldn't be consumed after 3 PM?
Exactly because I want you to sleep between 10 and 11 PM. Because when you get around 1 AM, which is the peak release of GH, which is a super important hormone for you to lose weight, you will already be in deep sleep. By the way, this hormone is only released in deep sleep.
‘Oh, Lala, but normally at one in the morning I'm going to sleep. ’ Dude, change that crappy habit. This is ruining not only your physique but also your health.
I need you to be sleeping by 11 PM. ‘Lala, but I drink coffee and sleep just fine. ’ Lie!
You don't even know the impact this is having on your body. You might even fall asleep, but you don't enter deep sleep to benefit from that sleep. If you wake up dragging yourself, in a bad mood, irritated, your sleep is poor.
If you train at night, you will not use pre-workout. ‘Lala, but how do I do that? ’ Deal with it, put some music in your ear and go train.
Most pre-workouts have caffeine and then you will be harmed. ‘Wow, I don't know why when my phone alarms for me to get up is when I'm in the best sleep. ’ Could it be that when I was close to it, the caffeine ran out and your brain effectively shut down?
We have already made a video here on the channel where I teach you what we call sleep hygiene. It's a protocol done moments before sleeping to improve the quality of your sleep. Dude, watch this video.
It's very important. You have no idea how sleeping well will improve your health, it will improve your motivation to train and even your intellectual capacity. Go sleep right, man.
The top one on the list is directed at your belly. And look how cool, in two or three days you will already see a difference if you apply it. I'm talking about strengthening the internal muscle of your abdomen, called the transverse abdominis.
Strengthening this guy will make your abdomen more controlled. You know that relaxed belly? So we're going to get rid of that.
And the belly is the point that bothers people the most. So we're doing a whole job to reduce fat, but I'm putting this topic here to already tackle how relaxed your belly is. So it will be more controlled and you will already have a visual aspect, man, like this, oh.
In two days. You will do specific exercises for that. And it's very easy.
You will do this at home and it won't take more than five minutes. On average, in two to three minutes you can already do them. I'm talking about vacuum maneuvers for your abdomen.
In this video here, I'll teach you step by step, point by point, how to do this thing. And I will reinforce. If you do this here, by the second day your belly will already look different.
Click there.
