If you want fat loss... read below! I I I V #WinTheDay #riseandgrind #TrustYourHustle #ChangingLives #Repost @soheefit with @repostapp ・・・ 📍Fat Loss Essentials📍 There is NO need to complicate it beyond this. Focus on the big rocks of fat loss: • 1️⃣Calorie deficit. 💥In order to shed bodyweight, you should be taking in less energy than you expend. ⚖️This is most easily accomplished through a calorie deficit with your nutrition. Shave off just a few hundred calories a day to begin with by cutting out calories you won't miss - nip mindless snacking in the bud, scale back on portion sizes of more energy-dense foods. _ 2️⃣Adequate protein. 🍴Consume at minimum 1g per pound of protein per 1g lean body mass. This will help preserve lean body mass while you diet down. If you're 150lbs at 30% bodyfat, for example, that means you have 105lbs lean body mass, so you should consume around 105g protein per day. Keep in mind that MORE protein beyond a reasonable point does not lead to BETTER gains. _ 3️⃣Resistance training. 🏋️♀️Pushing yourself in a variety of rep ranges with the main compound movements in particular is important. This, coupled with the protein, will ensure that you retain (or even gain a little) muscle when in an energy deficit. 💪This ensures that you're in fat loss mode, not just weight loss mode. _ 4️⃣Sleep & stress management. 💤If your cortisol levels are chronically elevated, that can get in the way of fat loss big time and you'll be left spinning your wheels. 😖Keep your hormones in balance and ensure that you're getting sufficient rest and finding ways to unwind. • _ Don't overthink the process. There are a thousand different ways to skin the fat loss cat. Find the nutrition and training strategy that allows YOU to accomplish the above 4 essentials consistently. 🎯⏳ #fatlossessentials #eatliftthrive (at Attleboro, Massachusetts)
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