Foundation of fat loss

***This page and all subsequent pages are not professional opinions and will change according to what I learn and experience**





Follow these steps to lose weight. Period.


1. Calculate your daily caloric requirement. You can get a good estimate with this online calculator.

2. Set a daily caloric deficit. Some people suggest starting out with 500 calories less than your number calculated in step #1. You can technically go as low as you're able to handle as long as you eat enough protein. If you want to do a protein sparring modified fast (PSMF) diet, you'll need to get 1.2-2.0 grams of protein per pound of lean body weight. This is a good article to get started with that.

3. Hit the gym. You have to tear up your muscles in the gym (and eat protein) so your body doesn't digest the muscle in your body before it digests the fat. As long as you hit the gym and get enough protein, muscle loss will be minimal (if any).

4. Track your progress and adjust as needed. You'll need to keep lowering your daily caloric intake (if not doing the PSMF) as you lose more and more weight. Keep in mind, the lower in body fat percentage you go, the harder fat loss will become.

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