What 99% of people get wrong about fat loss

15–25% Deficit from Maintenance
* 15% deficit: Best for athletes or lifters who want to maintain strength and muscle.
→ Slow but steady fat loss (~0.5–0.7% bodyweight per week).
→ Easier to recover, train hard, and keep hormones healthy.
* 20–25% deficit: Best for faster fat loss phases (short-term cuts, 6–8 weeks).
→ Faster visual results (~0.8–1% bodyweight per week).
→ Slight dip in training energy and libido is normal, but manageable if protein and sleep are solid.
📘 Example:
If your maintenance is 2,800 kcal,
→ 15% deficit = ~2,380 kcal/day
→ 20% deficit = ~2,240 kcal/day

🍗 2. Prioritize Protein
High-protein intake saves your muscle in a deficit.
* 2.0–2.4 g per kg of bodyweight (0.9–1.1 g/lb)
This keeps you fuller, boosts metabolism, and preserves lean mass.

🏋️‍♂️ 3. Keep Strength Training Heavy
Don’t switch to “light weight, high reps.”
Your body holds onto muscle when it knows it still needs strength.
→ Keep lifting heavy (3–5 sessions/week), progressive overload, low junk volume.

❤️ 4. Add Zone 2 Cardio
2–3 sessions/week of zone 2 cardio (heart rate 120–140 BPM)
→ Boosts fat oxidation
→ Improves recovery and heart health
→ Doesn’t interfere with strength gains

💤 5. Recovery = Fat Loss Multiplier
Sleep <6 hours = cortisol up, fat loss down.
Aim for 7–8 hours and manage stress — it’s as important as your deficit.

⚙️ 6. Adjust Every 3–4 Weeks
If weight loss stalls for 2+ weeks, drop another 100–200 kcal/day — small changes keep metabolism stable.