10 Ways to VISIBLY CHANGE Your Body in 30 Days | Mind Pump

10 Ways to VISIBLY CHANGE Your Body in 30 Days | Mind Pump

00:00 Intro
01:00 Disclaimer for the audience.
10 Ways to Visibly Change Your Body in 30 Days.
07:48 #1 - Cut calories 500-1000 below maintenance.
09:48 #2 - Take 10k, 12k, 14k then 16k steps.
13:41 #3 – Cut carbs the most.
15:14 #4 - Only eat unprocessed food.
19:21 #5 - Eat over 1g protein per lb. of body weight.
21:30 #6 – High fiber targets.
23:04 #7 - Introduce 1 higher calorie day a week.
26:25 #8 - Lift weights 3 days a week full body.
29:22 #9 - Prioritize sleep EVERY DAY.
32:18 #10 - Zero alcohol, junk food, anything “bad.”

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