07/30/2026
Simple but effective rules for a successful fat loss phase
Itâs not difficult, often just a couple of simple changes can make a huge huge difference
PROTEIN INTAKE
Protein is not only the most important thing for muscle building but the most important thing for 2 other things
1. Muscle retention
As your fat loss phase continues, you donât want to lose muscle so ensuring youâre eating enough of it is the first step
2. Keeping you full
Including protein in every meal will help keep you full for longer which will help with curbing cravings
RESISTANCE TRAINING
Something a lot of people donât know is that the more muscle you have the easier fat loss becomes
Hence why you see muscular people losing fat easier than those without
Muscle is far more active than fat to therefore your body burns more calories around clock when you have more of it
STEPS & CARDIO
The more active you can be throughout the day will cause your body to burn more calories doing exactly that
And hitting 10-12k steps can be a good way to track this activity throughout the day
BUT, if you canât do 10-12k steps, then even just a small increase in what you already do will make a huge difference
RECOVERY AND SLEEP
Your body grows and changes when youâre recovering and sleeping
Not only this, but if you sleep poorly or recovery poorly then you will be more likely to skip the previous non-negotiableâs on your way to fat loss
Ensure your sleep is intact to ensure the rest of the pillars donât fall apart
Thatâs all, thanks for reading
At the same time as losing fat, make sure you allow time to socialise
Enjoy pints, drink wine (if you drink)
Eat great food
Try new things
Chur Bosh
