34 laws You Should Know To Get Leaner And Gain Muscle Fast

1- eat protein every 4 hours

2- eat leafy greens

3- save starchy food for post-workout

4- eat for volume

5- drink more water

6- don’t drastically cut fats

7- cut out unplanned snacks

8- prepare meals in advance 

9- consume more protein 

10- eat fewer meals

11- remove unhealthy snack temptations 

12- focus on your actions 

13- add some BCAAs

14- take ZMA before bedtime 

15- drink green tea 

16- take caffeine before workouts 

17- take fish oil supplements 

18- lift heavy 

19- use compound movements 

20- increase your activity levels 

21- increase your cardio 

22- start sprinting 

23- cut rest time between sets 

24- push yourself to failure 

25- set goals 

26- find a mentor

27- visualise your success

28- perfect both pre and post-workout nutrition 

29- take a multivitamin

30- blend your protein shake longer 

31- don’t cut out creatine

32- breath deeply 

33- get some sleep 

34- lift consistently



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