Reducing Calories For Fat Loss

Everyone knows that you have to reduce calories in order to lose body fat and weight, that's a given.

But here is a little tip to make your efforts much more productive and fruitful in terms of actually helping you achieve results.

Say you take a food diary for two weeks and your average calorie intake comes in at 2000 calories from which you haven't lost weight but haven't gained weight either.

Your goal is fat loss so 2000 calories would be your start point to start your program. Here's what you do.

Week 1:

Start with 3-5 weight training training sessions per week (can be more, can be less depending on you and your life)

Week 2:

Maintain training sessions added in week 1 and reduce calorie intake by 200kcal to 1800kcal, retake weight and body fat by the end of the week

Week 3:

Maintain calorie deficit and training sessions.

Week 4: 

Maintain calories and weight training, add 20 minutes low intensity steady state (LISS) cardio post workout or HIIT if pushed for time. Retake weight and body fat by the end of the week.

Week 5:

Reduce calories by 200kcal to 1600kcal, maintain weight training sessions and cardio.

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Week 6:

Maintain weight training, cardio and calorie deficit.

Week 7:

Add in another 10 minutes LISS or more intervals to your HIIT. Maintain calorie deficit and weight training.

Week 8:

Reduce calories by 200kcal to 1400kcal. Maintain weight training and cardio. Retake body fat and weight.

Of course, this is just an example but one of simplicity that you can follow.

You will either need to add or subtract in order to see better improvements in your body shape and better results and even though this example is over 8 weeks, in reality it could be 16 weeks, 32 weeks or however long you want to plan over and give it time to work.

Once you're done, happy with your body or want to start gaining simply start slowly increasing calories, continue to challenge your body and see how it responds.

The key point is that to keep your body moving forward, you must keep on top of the process and the outcome will take care of itself.?️‍♂️??‍♀️?.

So there you have it, 

Fat loss and calorie reduction made simple.

Ready To Transform Your Fitness Results?

Chris Mason