FREE FAT LOSS GUIDE - danny-saltos

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FAT LOSS WITHOUT THE FUSS

Eight pivotal fat loss insights to start your straightforward, no-nonsense journey to a leaner, stronger, healthier you.

bydannysaltos

20 years. 20,000+ hours coaching 1 on 1. Coach women to get strong and lean without the BS 💪🏽 Train+ access👇🏽 linktr.ee/bydannysaltos

Eating carbs after 6pm: will it make you gain fat?

Eating carbs after 6pm: will it make you gain fat? 🤔 Here’s the truth:

👉 The only way eating carbs at night will cause weight gain is if you’re eating more calories than you’re burning in a day. Your body operates on an internal clock (aka your circadian rhythm) that tells you when to sleep and wake up—not to store carbs as fat just because it’s evening! Food digestion happens 24/7. ⏰ So no, your body isn’t thinking, “Oh, it’s 6pm; time to turn every bite into fat.” It’s about your overall calorie intake, not what time you eat.

✨ Carbs and Weight Gain: Timing Isn’t the Key
For the average person, the timing of carbs won’t impact weight loss or gain. If you’re using carbs to fuel intense workouts, then timing might play a role. But if you’re gaining weight, it’s not because of nighttime carbs; it’s simply due to eating more than you’re burning. If you’re feeling stuck, start tracking your calories. Seeing the full picture can help you make changes that actually make a difference.

👊 What to Do
If you want to lose weight, focus on a calorie deficit—not carb timing. Calories in versus calories out is the real deal. Start by tracking your intake to understand where you stand and adjust as needed.

📲 Drop a ❤️ in the comments if you’ve struggled with weight gain, and I’ll send you an invite to my next private town hall Q&A. Let’s cut through the myths together! #CarbTimingMyth #CalorieDeficit #WeightLossJourney #NutritionTruth #FatLossTips #bydannysaltos

Sometimes I get an idea mid-run… and yes, I’m

Sometimes I get an idea mid-run… and yes, I’m that guy running without a shirt. But hear me out: mental health isn’t an excuse to skip your workout. Feelings are real, but so is the power of movement to lift you out of a funk.

Science backs it up: endorphins boost your mood, serotonin and dopamine keep you motivated, and working out knocks down cortisol (the stress monster). Next time life feels heavy, lace up and get moving – it just might be the lift you need.

#NoShirtNoExcuses #MindAndMuscle #FeelGoodScience #bydannysaltos

Let me guess—you step on the scale after a day o

Let me guess—you step on the scale after a day of “treating yourself” and freak out because it’s up three pounds. Now you’re ready to sign up for a juice cleanse or go on a treadmill marathon. Hold up.

Here’s the deal: you didn’t magically gain 3 pounds of fat in one day. Fat gain takes time, not 24 hours and definitely not because of that pizza slice or extra dessert. What you’re seeing is water weight—probably from the extra salt, sugar, or maybe that cocktail you “accidentally” had.

To actually gain 3 pounds of fat overnight, you’d have to eat, like, 10,000 calories in one sitting. That’s a whole family meal deal plus dessert and a side of fries. Did you do that? Didn’t think so.

Restricting your calories now just messes with your head and keeps you in that binge-restrict cycle that no one needs. Food isn’t something you “earn,” and you’re not “punishing” yourself for enjoying life.

Oh, and your body’s still doing its thing even when you skip a workout. You need fuel every day, not just on gym days. So, here’s the game plan: get back to your routine, prioritize protein, put that extra fuel to work in your next workout, and move on.

You didn’t “lose progress” or gain a new layer of fat in one night. Science says so. If you’re ready to break free from the yo-yo dieting and finally lose fat without restricting yourself, my programs are here to help. Drop a comment for my free fat loss guide or hit the link in my bio to sign up. #bydannysaltos

5 Phases of Nutrition you need to know: 1️⃣ F

5 Phases of Nutrition you need to know:

1️⃣ Foundation Phase: 2-12 weeks
Set the stage, build healthy habits, and get comfortable with tracking.

2️⃣ Fat Loss Phase: 6-12 weeks
In a calorie deficit, aiming to lose 0.5-1% of your body weight per week.

3️⃣ Diet Break: 2-8 weeks
Return to maintenance, reset mentally and physically to keep going strong.

4️⃣ Healthy Weight Phase: 2 weeks-6 months
Practice maintenance, enjoy your progress, and stay consistent.

5️⃣ Building Phase: 6 weeks-6 months
In a surplus, focusing on muscle gain while keeping fat gain in check.

Every phase has a purpose. It’s about knowing where you are and being intentional with each step. #bydannysaltos #nutritionphases #healthylifestyle #fatlossjourney

Today, I exercised my right to vote. I’m not her

Today, I exercised my right to vote. I’m not here to tell you who I voted for—that’s not what this is about. This post is about unity. I’m so grateful to live in a country where we get to vote. No matter who wins, my hope is that both parties take a step back and do better. We’ve let toxic behavior seep in on both sides, and it’s up to us to hold ourselves and our leaders to higher standards.

As you head to the polls, remember this: voting differently than your loved ones, friends, or neighbors doesn’t make them your enemy. It just means they’ve lived a different life, seen the world through a different lens. And that’s what makes this country great.

So, go vote. Stand up for what you believe in. Let’s use this incredible gift we have as Americans. #bydannysaltos #vote #unity #standtogether

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