Cracking The Code for Fat Loss: A Tactical Approach

Hello, Friend!

When shedding excess fat, the core idea is pretty straightforward: you’ve got to eat a bit less than your body uses. Think of it as getting your body to use its stuff for energy when food is insufficient.

A Tactical Approach:

  1. Finding the Right Amount to Eat:
  • You kick things off by figuring out how much food keeps your weight steady. After two weeks of keeping a close eye on what you eat, if your weight stays put, that’s where we begin. Cut 20%, and that’s your new goal.
  1. Taking Care of Your Muscles While Losing Fat:
  • You want to keep your muscles safe while shedding the extra fat. This means making sure you eat enough protein. Picture 1 gram of protein for every pound you weigh. If you’re not a big fan of protein foods, you can dial it down a bit.
  1. Sending a Clear Signal to Keep the Muscles:
  • Communicate with your body through weight training. It’s like telling your body, “Hey, keep these muscles; they’re important!” You focus on lifting weights that challenge you but don’t push too hard.

Other Important Stuff:

  • You get to choose whether you prefer more carbs or more fats. The idea is to make a plan that you can stick with.
  • Start with 3 meals and maybe 1 snack a day. You can change how often you eat every two weeks. Some people like smaller meals more often; others like bigger meals. It’s all about what works for you.

Special Training:

  • Use resistance training to create an additional metabolic effect. It helps keep the muscles you have and get stronger. Focus on exercises that keep you engaged and moving.
  • If there’s time, add exercises that make your heart beat faster, like swings or battle ropes.
  • And don’t forget a daily walk, just 10 minutes after meals. It’s super helpful.

Extra Boosters:

  • Simple vitamins like a multivitamin, vitamin D, and fish oil can be a good idea. And if you need extra protein, a protein shake can help, but think of it more like a food choice than a special supplement.

Summing It Up:

  • If protein intake and total calories are the same, all diets will result in the same rate and amount of fat loss. The secret is finding a plan that suits you, and your busy lifestyle.

Fat Loss Emphasis:

  • For fat loss training the primary goal is to maintain muscle when in a caloric deficit. Burning calories is a secondary goal. Weight training first, cardio a distant second.

Remember, it’s not just about losing fat; it’s about keeping your strength up on this journey.

Stay strong, stay focused.

Sifu Oscar


P.S. Whenever you’re ready, here are ways we can help you get started.

1. Schedule a time to observe a class.
Interested in Kung Fu or Tai Chi?  First step is to watch a class and see if we would be a good fit! Email: for an appointment.

2. Become part of my exclusive Coaching Group with CYH Remote Coaching.  Get personalized coaching delivered right to your phone and catered to your specific goals.
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