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Brooks Coleman | Nutrition & Fitness Coach

Brooks Coleman | Nutrition & Fitness Coach

@thebrookscoleman

Followers: 100,008Posts: 1,155Following: 3,073

🔥 I teach You the Science of Losing Fat & the Art of Keeping It Off 🔓 While unlocking more energy for work & family. 👇🏼 Body Recomp Workshop Aug 8th.

View all posts from @thebrookscoleman

Follow @thebrookscoleman for anti-BS fitness advice.
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There's lots of advice out there.
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Evil foods, toxins, scary things that are the reason you're overweight.

99% of these things are not responsible for weight gain...

Are they ideal for health? Probably not.

Would avoiding them maybe make it easier to lose weight? Maybe.

But the vast majority of people are not hitting the basics.

Walk more.
Lift weights.
Eat more protein.
Eat more whole, nutrient dense foods.

Doing those 4 things consistently for years will allow you to get away with some of the smaller things that people try to scare you about.

I'm here to tell you there's no one thing keeping you overweight...

It's a lack of consistency with the big levers.

Nail these over a long period of time and I promise you will get where you want to go...

But the key here is long term adherence, so find things you truly enjoy that make it as easy as possible to stick to it.

Fad diets can work, but it's very hard to keep your results if you re-introduce foods you cut out completely.
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P.S.

I'm looking for 3 working professionals that want to lose up to 20 lb in 12 weeks without restrictive diets or extreme exercise.

DM me 'LEAN' to see if you'd be a good fit.

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I’m looking for 3 working professionals that want 1:1 help with exercise, nutrition, mindset, and lab testing (if needed) to lose 10-30 lb in the next 12 weeks and keep it off after.

(in less than 3 hours per week)

DM me ‘LEAN’ to learn more.

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There are 2 things to think about when it comes to your fat loss:
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1. Energy Balance
2. Body Composition

You need to address both to make this as easy as possible.

ENERGY BALANCE

Your weight is determined by calories in vs calories out.

1. Steps

95% of the calories you burn every day are NOT in the gym.

The biggest calorie burn in the day is our Non-Exercise Activity Thermogenesis (NEAT).

These are all the calories you burn while moving around, even fidgeting.

Use walking to increase calories out:

Get a step tracker and find out how many you currently get.

Every week, aim for 500 more daily.

Part 2: Intake

You need to restrict food in some way or another...

- Fast
- Count calories
- Cut out food groups
- Eat more whole foods

Find what works for you and stick to it.

BODY COMPOSITION

Your body composition is what you look like at any given body weight, i.e. muscle vs fat.

Part 1: Lifting

The gym isn't for burning calories, it's for building muscle.

Here's the plan.

Lift weights 2-3 times per week for 30-60 minutes.

If you like dumbbells - use them.
If you like machines - use them.

Find something you can stick to.

Do 2-3 sets for 6-20 reps.

Add weight over time.

If you're in a time crunch - leave the phone in the car.

Part 2: Protein

This will lead to MORE fat loss while losing weight.

Eat 0.8 gram per pound of body weight, every single day.

This is a lot - get started early so you don't get behind.

Protein is super filling and will help you keep your calories down.
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P.S. if you want guidance and accountability on this journey - DM me 'LEAN' for more info about my program!

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Keep it simple.

Just 3 workouts per week can help you lose fat, build muscle, and get your energy back.

Home, gym, hotel - anything will work.

I built the program for you and you can snag it for just $10 - comment 'STRONG' below to get started.

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The #1 habit to change your body?

Strength training.

But not as much as you think, just 2-3 days per week for 30 minutes will help you build muscle and lose fat at the same time.

I put together both home and gym options for you to get started as easily as possible.

You can get them for just $10.

Comment 'STRONG' below to grab them.

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You've probably heard of your circadian rhythm.

Maybe you have a pair of blue blockers.

I've always recommended these practices to my clients, but recently I've seen a major shift.

Instead of implementing it alongside the nutrition and exercise.

I've made it the number one priority, before we even worry about the tactics.

And it's a game changer.

Better sleep.
More energy.
Better mood.
Reduced apptetite.

The list goes on.

And the rest is MUCH easier from here.

If you want my recommendations on circadian friendly home purchases just comment 'VITALITY' below and I'll shoot it over.

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I built a strength program so that you can build lean muscle, lost fat, and get your energy back in under 2 hours per week.

Just $10 to get instant access.

Comment STRONG below if you want it.

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Zero time >

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Made you look 😉

2 things can co exist...

Hormones can make body composition change harder.

Hormones also do not stop you from making body composition change.

Overall, I think lab work is a fantastic idea, but watch where you're coming at it from...

Are you looking for something to "fix" you?

Make everything easy?

Not going to happen.

But it can legitimately be helpful if something is going on, or even as a baseline for the future.

I partner with Marek Health for testing.

The base package includes:

27 tests and 84 biomarkers
45 minute lab review call
Lab report with optimal test ranges
Lifestyle & treatment recommendations for supplementation, pharmacology, nutrition, training, and lifestyle

Interested?

Just reply “labs” and I’ll give you an honest opinion on if it’s warranted or not and get you linked up if it makes sense.

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Some of the books I've read (or will read) multiple times.

What's 1 book that changed your life or 1 you keep returning to?

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The most important question you can ask yourself:

What am I optimizing for?

Without keeping the end goal in mind, it's easy to get caught up in hyper-obsessive over optimization mode and let the other pieces of your life fall apart.

By focusing on the right end goal, we can create constraints around what were doing, and then the things not worth our time very quickly appear.

I just dropped a training breaking down the entire process to build a lean high performing body without sacrificing your work or family time.

The nutrition, the workouts, the mindset, the principles.

All for just $9 (and I'll refund you if it wasn't worth it)

Comment 'Leverage' below to snag it.

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Want this entire system broken down in a workshop with the exact workouts, meals, and high performance purchases included?

You can get it for just $9.

(if you don’t think it’s worth it, just email me and I’ll refund you no questions asked)

Hit the link, or comment “Leverage” below to snag it.

You don’t have a work ethic issue, you have a bandwidth issue.

Long work days, unpredictable schedules, putting out fires left and right.

Yet mainstream fitness advice is telling you to track all your macros, do 4-5 weight training sessions per week, 3-4 hours of zone 2, 3-5 sauna sessions, and that’s just half of it.

Optimizing everything for 99% of the results was great in your 20s.

Now?

That’s a recipe for burnout.

The good news is you can get over 80% of the results with just 20% of the effort.

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