how to get started on your fat loss journey

step 1

understand your nutrition

Nutrition is calculated by Calories and Macros. Find out your macros and then have a food plan in place with your recommended macros.

Macros are:

  • Carbohydrates

  • Proteins

  • Fats

Everyones macros are unique to them, below are a list of formulas to calculate an individuals macros based on their targets/goals.

  • Protein - 1.8-2.2g/Kg (Bodyweight)

  • Carbohydrates - 2-6g/Kg (Bodyweight)

  • Fats - 0.7/1g/Kg (Bodyweight)

step 2

increase your daily step count

Steps are a sure and easy way of burning calories

On average 10 minutes of walking = 1,000 steps

Depending on the individual walking 10,000 steps can burn between 300-500 calories

Use any of these apps to track your steps ⬇️

  • MyFitnessPal

  • StepsApp Pedometer

  • Apple Fitness

  • Pacer Pedometer: Step Tracker

step 3

Exercise

How should you train?

Whether your training in a gym or at home, have a plan in place.

Structure your workouts and routine, below are examples of different workout splits you can do depending on how many times per week you can exercise

1/2x per week = Full Body workouts

3/4x per week = Upper,Lower or Full Body workouts

5/6x per week = Push, Pull, Legs or Upper, Lower workouts

step 4

tracking food

Now hear me out!

Track and weigh your food at least once to get a rough idea on how much your eating.

Find out your Calories, Proteins, Fats & Carbohydrates. If you don’t lose weight for a week then slightly reduce your calories and go again!

Do’s ✅

  • Learn and understand portion control.

  • Eat plenty of nutrient dense foods, with different flavours and textures.

  • Control and manage your food environment (house, work, social).

  • Eat a variety of foods that you enjoy and make you feel good.

Dont’s ❌

  • Cut out and 'ban' all foods you enjoy because they are deemed 'unhealthy'.

  • Eat a diet which mainly contains poor quality foods lacking in variety.

  • Have no appreciation of calories or portion sizes.

  • Put yourself in environments that constantly test your self control and discipline.

step 5

progressive overload

What is this?

Track your weight and reps on all your exercises.

Write them down in a dairy, notes on your phone or any other way you prefer. Then every week try to increase the weight and reps on

these exercises, for example ⬇️

Tracking your progress means you know what numbers to hit for your next session

Pushing by increasing the weight a few kilos or trying to get an extra rep or two is what’s needed to get the physique you want