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🧡

Dobs is pushing me for a sub 22 😂. Only 58s left to chop off 💪

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.