Struggling to lose weight and build muscle? Coach Pat breaks down 9 powerful tips to help you reach your goals without extreme dieting or endless cardio.Key Takeaways:🔥 1. Build Your Highest Self✅ Shift your mindset with affirmations, goal-setting, and visualization.✅ Stop letting your lower self sabotage progress.🔥 2. Fix Your Metabolism✅ Eat more, not less—starving yourself slows metabolism.✅ Fuel your body for sustainable fat loss.🏋️‍♂️ 3. Kill Gym Anxiety✅ Have a plan before stepping in the gym—sets, reps, rest times.✅ Confidence grows when you know what to do.🍗 4. Hit Your Protein Intake✅ 1g of protein per pound of body weight is key for muscle growth.✅ Use protein supplements if needed.😴 5. Sleep 7-8 Hours Nightly✅ Poor sleep = more cravings & stress.✅ Rest helps muscle recovery and fat loss.🏋️‍♂️ 6. Focus on Compound Movements✅ Squats, deadlifts, hip thrusts, presses, and pulls.✅ Maximize fat burn & muscle gain.🚶‍♂️ 7. Prioritize NEAT (Non-Exercise Activity Thermogenesis)✅ Steps, fidgeting, movement—all burn calories.✅ Set a daily step goal and hit it.💪 8. Surround Yourself with Fit People✅ Your circle influences your habits.✅ Get around those who push you to be better.🏡 9. Set Up a Healthy Environment✅ Remove junk food from your home.✅ Make healthy choices the easiest choices.And don't forget to follow and subscribe to my social media accounts.TikTokInstagramFacebookIf you need 1 on 1 coaching, DM “Transform” on IG

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