4 Simple Steps To More Fat Loss

So you’re way in to your fat loss journey, endorphins are rushing through your body, you’re feeling great, your confidence has skyrocketed…

However, 

You’ve noticed a loss in strength and muscle size along the way. 

So that begs the question, 

“How can I keep my strength and muscle size whilst losing fat at the same time?” 

“Is that even remotely possible?”

It sure is!!!

I’m going to share with you my top tips on how to lose fat and maintain your strength and muscle size. 

1. Calorie Deficit

“If I here another person mention a calorie deficit again I’m going to rip my hair out.” 

I feel you, but just hear me out…

In order to lose body fat, you have to burn more calories than you consume. This can be achieved by monitoring what you eat and simply moving more. 

2. Slow Down

Slow and steady wins the race.

You see, when people want to lose fat, they make the mistake of trying to lose too much too soon. In doing so, you run the risk of losing muscle also. 

Your goal is to maintain them hard earned gains, not lose them.

“So how can we achieve this?”

Well here’s a general rule of thumb:

Shave off 10% of your calorie maintenance.

For example, 

Maintenance calories = 2500 Per Day

 10% = 250 calories 

2500 - 250 = 2250 Calories Per Day

3. Protein Intake

Protein is your best friend. 

Make sure you’re eating a protein rich diet. Protein helps with the growth and repair of muscle tissue and will play a vital role in maintaining muscle mass.

“Yeah but, how much protein should I be eating?” 

Aim for around 1g of protein per pound of body weight. 

So for example, a 150 pound man would need 150g of protein. 

“There’s no way I can get that much protein in!!!” 

You sure can. Break it down. 

150g Protein Target

3 Main Meals = 50g Per Meal

Still too much? 

Let’s break it down further. 

3 Main Meal + 2 Protein Rich Snacks

3 Main Meals = 33g Per Meal

2 Snacks = 25g Each

How does that sound? Doable right.

4. Resistance Training

Last, but certainly not least. 

Aim to train each muscle group 2-3x per week making sure you’re progressively overloading.?

“What’s progressive overload?”

Progressive overload is when you gradually increase the weight, frequency, or number of repetitions. This challenges your body and allows your musculoskeletal system to get stronger and avoid plateauing.

So there you have it folks, 

My 4 top tips on how to lose that unwanted body fat and still maintain your strength and muscle mass.

However with that being said,

Always go off how you look and feel, that’s the most important thing above all.