It’s important to not think about “weight loss” because this will lead to starvation dieting, an obsession with a falling number on the bathroom scales, and ultimately “skinny fat.”
The aim is to achieve fat loss over weight loss. If you want to have muscle definition, fit in your clothes, and feel great… you must focus on reducing your fat levels while preserving as much muscle as possible.
This is achieved by eating slightly less calories than what your body needs everyday. The online calculator on my website will show you how to calculate your calorie needs to achieve the body you want, without losing muscle!
To stay on track of eating slightly less calories (not starving yourself) on a day to day basis, you’ll need to either use a meal plan (links below, FREE download!) or use MyNetdiary or MyFitnessPal.
Here are 4 meal plan templates below (worth $60 each if you had to pay someone!) that you can download for free and use. You’ll need to use a simple online calculator found here to enter in your own macros (protein, carb, and fat) and calorie target into the template.
Once you do this, you can simply override the sample foods in the template and enter the food you love to eat, ensuring you are within 100 calories of your calorie target. You’ll definitely start seeing results if you stick to the plan, making modest changes over time, in about 4 to 6 weeks.
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