Team you'll know by now I'm all about education... Here's the thing most people get wrong when they're trying to lose fat. They go straight to cardio and kill themselves on the treadmill for an hour, three times a week, and wonder why nothing's changing six weeks later. Cardio isn't bad. But it's not the priority. Resistance training is: Here's why... When you're in a calorie deficit your body is looking for energy sources. If you're not giving it a reason to hold onto muscle, it'll burn it alongside fat. That means you lose weight but you end up skinny fat, smaller but with no shape, no tone, no definition Lifting weights sends a signal to your body to keep the muscle... it increases your metabolism. It makes you look leaner at the same bodyweight. AND the strength you build compounds week on week. We have to target progressive overload every session... That means you are trying to do more than last time. More reps, more weight, less rest. In terms of cardio... Eventually cardio on top 2-3 sessions of 20-30 mins ie Walking, incline treadmill, cycling. This is the foundation in which we lay everything on top of🦾 Consistancy is next... but that's for another day🧡

Let me break down exactly how fat loss actually works... Fat loss comes down to one thing ...being in a calorie deficit over time Calories in vs calories out. Here's how to find your numbers: Take your bodyweight in lbs (kg x 2.2) and multiply by 14-16. That gives you your rough maintenance calories. From there, subtract 300-500 and that's your fat loss target. So if you weigh 160lbs...maintenance is roughly 2,240-2,560 calories. Fat loss target sits around 1,900-2,100. This is always person specific and could be more or less! Now protein... Aim for 1.6-2.2g of protein per kg of bodyweight every single day. So at 70kg that's 112-1530g of protein. This does three things...keeps you full, protects your muscle while you're in a deficit, and costs you more calories to digest than carbs or fat do. Practical ways to hit it without overthinking: 3-4 meals a day, each with a solid protein source. Chicken, mince, eggs, Greek yoghurt, cottage cheese, protein shakes if you're struggling. Carbs and fats fill in around your protein target. The two biggest mistakes I see: 1. Eating too little — going too aggressive means muscle loss, energy crashes, and eventually binging. Slow and steady wins. 2. Not tracking at all — even for 2 weeks, tracking gives you an education on what you're actually eating. Most people are shocked.

Something I want you all to think about this week!! Alot of people don't have a discipline problem... They have an identity problem. TRUST ME this was me... Seeing yourself as someone who "struggles with food" or "can't stick to a routine." So when life gets busy or you have a bad day, you act exactly like that person would. Start telling yourself a different story. Not "I'm trying to eat better." I eat well, that's just what I do. Not "I'm trying to get to the gym." I train, it's not up for debate. Every decision you make this week is either building the person you want to become, or reinforcing the one you're trying to leave behind🧡 Which one is it going to be this week? Dob 🤝

NO COP OUTS THIS WEEK🧡 TALK TO ME ABOUT YOUR WINS... TRAINING, PERSONAL SCALE... 💥 (Sorry about the caps I'm in a good mood today) I want every single one of you to do the scary thing and drop your win of the week in the comments... Any limiting beliefs broken?? Any thing you wouldn't of done before coming into the system>>