3 Simple Tips to Build Strength and Burn Fat

Stop expecting progress to be linear. You will NOT lose weight every day (or even every week) even if you’re perfect with your diet. And you will NOT gain strength every day (or even every month) even if you’re perfect with your workouts. Try not to become frustrated and de-motivated when things don’t “work” immediately. It takes time. Be patient.

Pick ONE program and follow it perfectly for at least 6 weeks. Most people jump from new program to new program on a weekly basis. They go “all in” on a workout or nutrition plan for a week — maybe 2 — and as soon as the excitement wears off people tend to want to try something new. “Nothing ever works for me!” is the usual result, when in reality they just don’t give anything enough time to actually work.

Squats aren’t “bad” for your knees especially if your technique is on point and you don’t have prior knee pain/injuries. Most lifters who hurt their knees squatting had it happen because they let their knees cave too far inward (called, “valgus collapse) and ended up causing structural damage. But that’s a technique issue – not an issue inherent to the squat because, done properly, squats will help your knees get stronger and injury-free.